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Imagine moving like Mayweather, jabbing like Klitschko, even developing a terrifying Tyson-like scowl while at the same time getting ripped like Amir Khan. Sorry, those first three won't happen. However, it’s still possible to improve your fight game—even without the use of any boxing equipment such as gloves, a heavy bag, or the risk of getting knocked out—and burn enough fat to give yourself a world-championship physique.
Shadow boxing is a staple for fighters—it’s also a sneaky killer cardio workout. While burning upward of 400 calories per hour, shadow boxing also helps you develop foot speed, hand-eye coordination, and technique. And best of all, it can be done anywhere, anytime for a quick and heart-pumping fight session.
“Shadow boxing is a great full-body workout with minimal impact,” boxing instructor Cole Williams says. “Every punch is like a pulley system, working your hips, core, and shoulders—just shredding your body.“
Of course, Williams, one of the coaches at L.A.’s newly-launched BoxUnion studio, would much prefer if you’d sign up for one of his signature high-impact, higher-energy boxing classes. But if SoCal isn’t your locale, there’s no reason why you can’t make the beach, your office, virtually anywhere your ring with Williams’ 30-minute, full-body shadow boxing workout.
For half an hour, you’ll be throwing hooks and jabs, running all-out quick sprints, even dropping for a few burpees, leaving your arms and legs trembling, lungs gasping, and heart rate elevated to full fat-burning mode.
“This workout can be done at home, in the backyard, park, gym, and hotel room,” Williams says. “The only thing you need is an open mind! No equipment necessary. Just have fun!”
Just make sure to hydrate, because you will sweat, Williams says. Pick a good playlist (Williams suggests G-Eazy’s “Good Life” as a good intro). Then get punchin’.
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The Warmup
| Shadow Boxing Final Round | ||
|---|---|---|
| Exercise | Duration | Notes |
| Broad Jump | 1 Min. | |
| Burpee | 1 Min. | |
| Alternating Lateral Lunge | 1 Min. | Keep one leg straight as you lunge out to the side, knee, toe, and hip in line, chest up—and have a big smile. |
| Sprint Punches | 1 Min. | Mix just jabs and crosses, Williams says. “Let ‘em rip. Speed is the name of the game." |
| Rest | 1 Min. | |
| Repeat |
Catch your breath and perform a light stretch. “Take a moment to appreciate your ability to move the way you just did,” Williams says.
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