Alternate Punching

Alternate Punching

Alternate Punching is a dynamic cardio exercise that works multiple muscle groups while also boosting your heart rate. This exercise mimics the movement of throwing punches, making it a great option for building upper body strength and coordination. To perform Alternate Punching, stand with your feet shoulder-width apart and engage your core muscles. Extend one arm out in front of you, keeping it slightly bent at the elbow. As you bring your arm back to the starting position, simultaneously punch forward with your other arm. Continue alternating punches, focusing on maintaining a controlled and fluid motion. This exercise targets your shoulders, chest, and arms, helping to tone and define these muscle groups. It also engages your back muscles as you rotate your torso to generate power in each punch. Alternate Punching is also an effective way to rev up your heart rate, making it a beneficial addition to any cardiovascular workout routine. To increase the intensity of this exercise, you can add light hand weights, such as dumbbells or resistance bands, to provide additional resistance. Remember to start with a weight that suits your strength level and gradually increase as you become more comfortable. Incorporating Alternate Punching into your exercise routine can provide a fun and challenging workout while promoting upper body strength and cardiovascular fitness. It can be done in the comfort of your own home or incorporated into a gym workout. Remember to always warm up before starting any exercise program and consult with a fitness professional if you have any concerns or underlying health conditions.


  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Bring your fists up to shoulder height, with your elbows bent and your palms facing each other.
  • Rotate your upper body to the right, extending your left arm forward and your right arm back.
  • Keep your core engaged and your hips facing forward as you punch forward with your left arm.
  • As you punch forward with your left arm, simultaneously pull back your right arm in a punching motion.
  • Repeat the punching motion with the other arm, rotating your upper body to the left and extending your right arm forward.
  • Continue alternating the punching motion, maintaining a steady and controlled rhythm.
  • Remember to breathe properly throughout the exercise.
  • Perform the exercise for a set number of reps or time, according to your fitness level and goals.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of each punch.
  • Engage your core muscles throughout the entire movement for added stability and power.
  • Start with lighter weights or resistance and gradually increase as your strength improves.
  • Incorporate alternating punches into a high-intensity interval training (HIIT) circuit for a full-body workout.
  • Warm up before each session to increase blood flow and prevent injury.
  • Listen to your body and take breaks or modify the exercise if you feel any pain or discomfort.
  • Include a variety of punches, such as jabs, hooks, and uppercuts, to work different muscle groups.
  • Exhale with each punch to engage your breath and promote proper technique.
  • Combine punching drills with cardiovascular exercises like jumping jacks or burpees to boost your heart rate.
  • Stay consistent with your workouts and gradually increase the duration and intensity for progress.


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