Low-impact cardio
Shadow boxing
Muscles worked: Shoulders · trunk · heart and lungs
How to do it
- Set up. Stand in a relaxed boxing stance with hands up by your cheeks and knees soft.
- Move. Throw light, quick punches with alternating arms, turning through the hips and staying light on your feet.
- Finish. Bring each hand straight back to your guard. Keep breathing steadily and ease off if form slips.
Common mistakes
- Locking your elbows on every punch.
- Holding your breath.
- Bouncing on your toes if you need it quiet. Keep your feet planted.
Where it appears in the member plans
12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
Join nowSee what’s inside