At home
Shadow boxing
Throw punches at the air for a quick stress-busting workout.
- Moderateintensity
- ~385kcal per hour
- Freebudget
- Mediumimpact
Is shadow boxing right for you?
Throw punches at the air for a quick stress-busting workout. It is a moderate-intensity, medium impact activity that you can do at home or indoors, on your own. Expect to burn around 385 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try shadow boxing
- Burns calories. At around 385 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
How to start shadow boxing
Do three 2-minute rounds of jab, cross and hook with 1 minute of rest between.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure shadow boxing is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.