Shadowboxing exercise, sans equipment, to elevate metabolism and alleviate stress—find this 20-minute workout crafted especially for novices here

Shadowboxing, a boxing technique that involves simulating punches and movements without an opponent, has become a popular home workout for beginners. This low-impact, equipment-minimal exercise offers numerous benefits, including improving cardiovascular endurance, hand-eye coordination, agility, and overall boxing skills [1][3][5].

NASM-certified personal trainer Jess Hiestand of Rumble Boxing has introduced a new no-equipment home workout: shadowboxing. A 20-minute beginner shadowboxing workout with seven movements can help build confidence, motor skills, and provide a full-body workout that combines strength and speed training [1][5].

The Workout

To get started, warm up with light jogging or dynamic stretching for three minutes to prepare your body. Then, break the workout into intervals incorporating basic punches and footwork.

The seven basic movements to cycle through are: 1. Jab (lead hand straight punch) 2. Cross (rear hand straight punch) 3. Left hook (lead hand circular punch) 4. Right hook (rear hand circular punch) 5. Left uppercut 6. Right uppercut 7. Basic footwork (e.g., stepping forward/back, side to side, and pivoting)

A sample breakdown of the workout is as follows: - 2 minutes jab + cross combos - 2 minutes hooks (left and right) - 2 minutes uppercuts (left and right) - 2 minutes footwork drills combined with light jabs - Repeat or mix all movements for the remaining 10 minutes

Focus on form, controlled breathing, and fluid movement. Optionally, you can use light dumbbells for part of the routine to build arm strength, then drop them for speed drills [2]. After the workout, spend a few minutes cooling down with stretching.

The Movements

For the Jab, extend the front arm forward, keeping the wrist and fist strong, aim with the top knuckles of the pointer and middle finger, and rotate the fist so you finish with your wrist facing down.
For the Cross, extend the rear arm forward, pivoting on the rear foot and rotating the hips so they face forward.
For the Left hook, lift the lead arm to shoulder height, keeping the elbow bent, and pivot on the front foot and rotate the hips to move the fist towards the non-dominant side.
For the Right hook, lift the rear arm to shoulder height, keeping the elbow bent, and pivot on the back foot and rotate the hips to move the fist towards the dominant side.
For the Front uppercut, bend the knees slightly, then extend the legs while pivoting on the front foot and rotating the hips to punch up with the front fist.
For the Back uppercut, bend the knees slightly, then extend the legs while pivoting on the rear foot and rotating the hips to punch up with the rear fist.
The Duck movement involves crouching as though avoiding a punch.

The Structure

The workout is split into five rounds, with each round consisting of three minutes of shadowboxing followed by one minute of rest. In Round 1, perform different combinations of straight punches for 45 seconds each. In Round 2, add in ducks to the combinations for 30 seconds each, then repeat the sequence. In Round 3, add in hooks and uppercuts to the combinations for 45 seconds each. In Round 4, practice countering, ducking to avoid a blow then returning a punch for 45 seconds each. In the final round, perform combinations nonstop at pace or with power as indicated.

Shadowboxing offers benefits such as mental tension release, cardiovascular health improvement, and a full-body workout (including core, legs, calves, and back) [6]. This format is beginner-friendly, improves endurance, speed, and agility, and can be done conveniently at home without much space or equipment [1][2][3][5].

Shadowboxing exercise, sans equipment, to elevate metabolism and alleviate stress—find this 20-minute workout crafted especially for novices here