Everyone at Fit&Well loves working out at home—it helps us to fit exercise in when we’re too busy to get to the gym—so we’re always on the lookout for new, fun no-equipment home workouts.
We thought you’d need gloves and punch bags to box at home, but Jess Hiestand, NASM-certified personal trainer at Rumble Boxing, introduced us to shadowboxing. Even though you never hit anything or anyone, shadowboxing offers plenty of benefits.
“Boxing can be incredibly cathartic and help you release mental tension through physical exertion,” says Hiestand. “Boxing is also a great way to work on your cardiovascular health and improve endurance. It’s often thought of as a shoulder and arm workout, but if performed correctly you’ll feel your core, legs, calves and back working, too.”
Hiestand has shared a 20-minute shadowboxing workout which asks you to perform different combinations of seven movements—six punches and a dodge. Here’s how to do the movements first.
The moves
All of the movements below begin with you in a boxing stance. Stand side-on with your feet slightly wider than shoulder-width apart, and your non-dominant hand and foot the furthest forward. Lift your hands to your face and tuck your elbows into your rib cage. Always return to this position after performing any of the movements below.
1. Jab
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a jab
(Image credit: Rumble Boxing)
Extend your front arm forward, keeping your wrist and fist strong. Aim with the top knuckles of your pointer and middle finger and rotate your fist so you finish with your wrist facing down.
2. Cross
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a cross
(Image credit: Rumble Boxing)
Extend your rear arm forward, pivoting on your rear foot and rotating your hips so they face forward.
3. Front hook
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a front hook
(Image credit: Rumble Boxing)
Lift your front arm to shoulder height and, keeping your elbow bent, pivot on your front foot and rotate your hips to move your fist towards your dominant side.
4. Back hook
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a back hook
(Image credit: Rumble Boxing)
Lift your rear arm to shoulder height and, keeping your elbow bent, pivot on your back foot and rotate your hips to move your fist towards your non-dominant side.
5. Front uppercut
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a front uppercut
(Image credit: Rumble Boxing)
Bend your knees slightly, then extend your legs while you pivot on your front foot and rotate your hips to punch up with your front fist.
6. Back uppercut
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a back uppercut
(Image credit: Rumble Boxing)
Bend your knees slightly, then extend your legs while you pivot on your rear foot and rotate your hips to punch up with your rear fist.
7. Duck
Jess Hiestand, NASM-certified personal trainer at Rumble Boxing demonstrates a duck
(Image credit: Rumble Boxing)
Crouch as though you are avoiding a punch.
How to do this 20-minute shadowboxing workout for beginners
The workout is split into five rounds. Each round consists of three minutes of shadowboxing followed by one minute of rest. Keep these tips in mind throughout the workout.
- Always bring your hands back to your face. One hand punches while the other protects.
- Keep moving! If you’re not moving your hands, move your head or your feet.
- Breathe! Control your breathing and time your breaths to exhale as you punch.
- Relax. Being tense while boxing slows you down.
Round 1
What: Start with different combinations of straight punches.
Perform each combination for 45 seconds.
- Jab, jab
- Jab, cross
- Jab, jab, cross
- Jab, cross (increase the speed of your punches)
Round 2
What: Add in ducks to the combinations.
Perform each combination for 30 seconds, then repeat the sequence.
- Jab, duck
- Jab, cross, jab, duck
- Jab, cross, jab, cross
Round 3
What: Add in hooks and uppercuts.
Perform each combination for 45 seconds.
- Cross, front hook, cross
- Front uppercut, back uppercut, front hook
- Front hook, back hook, front uppercut
- Jab, jab, back hook
Round 4
What: Practice countering, ducking to avoid a blow then returning a punch.
Perform each combination for 45 seconds.
- Jab, cross, duck, cross
- Jab, cross, duck, back uppercut
- Front uppercut, back uppercut, duck, back uppercut
- Jab, cross, front uppercut, duck, back uppercut
Round 5
What: Raise the intensity in the final round.
Perform each combination for 30 seconds.
- Jab, cross (nonstop at pace)
- Jab, cross (nonstop with power)
- Front hook, back hook (nonstop with power)
- Front uppercut, back uppercut (nonstop at pace)
- Front uppercut, back uppercut (nonstop with power)