Shadowboxing, also known as non-contact boxing, is a form of movement that involves throwing air punches, jabs, uppercuts, and kicks to simulate a fighting scenario.
Research suggests it may offer a wide range of physiological and psychological benefits, such as:
- improving cardiovascular fitness, coordination, and balance
- increasing muscle mass and strength
- relieving stress, anxiety, and depression
- boosting memory, concentration, and self-esteem
This beginner-friendly workout focuses on three exercises to introduce you to the foundational movements of shadowboxing.
This article is Day 28 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
Next, read Day 29: At-Home Pilates Mat Exercises.
Quick start guide
- Duration: 20 minutes
- Equipment: none (ankle weights or dumbbells are optional)
- Adaptability: suitable for small spaces, low impact
- Level: beginner
Shadowboxing straight punches
- Start by standing with your feet slightly wider than shoulder-width apart.
- Make fists and raise them in front of your face.
- Punch with your left hand, then bring it back to the starting position. Repeat with the right hand. This is 1 rep.
- Perform 5 sets of 10 to 20 reps, resting 30 to 60 seconds between sets.
Modifications: To increase cardiovascular intensity, try punching faster.
Combination punches
- Start by standing with your feet shoulder-width apart and knees slightly bent.
- Make fists and raise them in front of your shoulders.
- Punch your left fist upward first, extending your arm. Return to the starting position.
- Punch your left fist again, this time diagonally across your body, extending your arm. Return to the starting position.
- Repeat these two punches with the right fist to complete 1 full rep.
- Complete 5 sets of 10 to 20 reps, resting for 30 to 60 seconds between each set.
Modifications: If you have difficulty punching upward due to limited range of motion or injury, try punching sideways instead.
Squat to jabs
- Begin by standing with your feet slightly wider than shoulder-width apart. Make fists and bring them up in front of your face, knuckles touching.
- Squat down until your thighs are parallel with the ground. Focus on engaging your core and glutes to maintain a straight back.
- Stand up. When your legs are extended, punch across your body with the left arm, then with the right arm. This is 1 rep.
- Perform 5 sets of 10 to 20 reps, resting 30 to 60 seconds between sets.
Modifications: You can work up to this exercise by squatting down on a chair, throwing your punches, and standing back up.
Tips From Our Health Editors“Shadowboxing is a great way to practice interval training, which focuses on performing as many reps as possible within a certain timeframe. For example, instead of performing 5 sets of 10 to 20 reps for each exercise, try performing as many reps as you can within a 1-minute set, for a total of 5 sets.
You can pre-program your timed exercise and rest intervals on a wristwatch or phone app to help you stay on track.”
— Alex, Editor
Learn more about high intensity interval training (HIIT).
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.