Shadow Boxing tutorial
Shadow boxing means throwing boxing punches into the air, with no bag or partner. It raises your heart rate, works your shoulders and core, and is a fun low-impact cardio option at home.
How to perform
- Stand with your feet shoulder-width apart and one foot slightly ahead.
- Bend your knees slightly and keep your fists up by your chin.
- Throw a straight punch with your lead hand and snap it back to guard.
- Throw a straight punch with your rear hand, rotating your hips and back foot slightly.
- Keep combining punches while moving lightly forward, back and side to side.
Breathing: Breathe out sharply with each punch.
Key tips
- Do not fully lock out your arm; keep a soft elbow.
- Start with rounds of 1 to 2 minutes with short rests.
- It is more fun with rhythmic music.
Common mistakes
- Snapping the arm until the elbow locks.
- Dropping the hands and losing your guard.
- Standing flat-footed and still.
Safety: If your shoulder or elbow hurts, punch more gently and with a shorter reach. Clear any breakable objects from around you.
CardioPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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