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Cardio · Body Weight
Side to Side Punch
Side to Side Punch is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the chest and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Shoulders · Deltoids
- Arms · Biceps, Triceps
Secondary muscles
- Chest · Pectoralis Major
- Core · Rectus Abdominis, Obliques
How to do Side to Side Punch
- Stand upright with your feet wider than shoulder-width apart and your knees slightly bent. Hold your fists up in front of your face in a guard position.
- Rotate your torso to the left as you punch across your body with your right hand, extending your arm fully. Keep your legs and hips stationary.
- Quickly return to the starting position, then rotate your torso to the right as you punch across your body with your left hand.
- Continue alternating punches from side to side for the desired duration or number of repetitions, maintaining a steady rhythm and controlled movements.
Form tips
- Focus on rotating your torso to generate power in your punches while keeping your legs and hips stationary.
- Breathe steadily, exhaling as you punch and inhaling as you return to the starting position.
- Keep your fists up in a guard position when not punching to simulate a defensive stance.
Side to Side Punch alternatives
More cardiovascular system exercises
Side to Side Punch FAQ
What muscles does Side to Side Punch work?
Side to Side Punch mainly works the cardiovascular system in the cardio (Deltoids, Biceps and Triceps). The chest and core work as secondary muscles.
What equipment do you need for Side to Side Punch?
None. Side to Side Punch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side to Side Punch should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side to Side Punch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Side to Side Punch burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Side to Side Punch?
Other exercises for the cardiovascular system include Battle Rope Double Arm Slams, Half Burpees, Suspension Trainer With Grips Mountain Climber and Gym Elliptical Machine Normal Speed.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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