Shadow boxing is a fun, fat-burning workout that really gets results – use it to torch calories, get fit and beat stress.
If you get bored on the treadmill, the cross-trainer, the rower or doing normal aerobics classes then you can perform your own combat workout at home. Combat burns many calories as it involves short, sharp bursts of movement and it’s also a great toner for the upper body. If you want to do combat moves at home, you can do so without any exercise kit whatsoever.
Forget boxing gloves, pads or a punch bag, shadow boxing is highly effective if you do it right and perform the moves regularly enough to get results. Try these moves three to four times per week and you’ll soon be burning calories. Put on some loud music for added motivation and you’ll love it.
- For your warm-up, go through all of the moves slowly. Do ten repetitions on each side for each exercise.
- Repeat the sequence but increase your speed. Complete three to five times.
- As a cool down, complete each move slowly.
Squat to uppercut
Works the thighs, bottom, stomach and shoulders
- Stand with good posture, your feet slightly wider than hip-width apart.
- Keep your elbows tucked in and your fists covering your chin, with knees soft.
- Bend your knees and squat back, push through your legs and bring your elbow across your body and up.
- Pull your elbow back, squat down and repeat on the other side.
- As you push back to the standing position, try and rotate from your waist as you punch up.
Ab jab and cross
Works the stomach, chest and shoulders
- Lie on the floor on your back with your knees bent and feet flat.
- Position your hands in front of your chest with your elbows tucked into your sides.
- Slowly curl up, exhaling as you do so, bringing your shoulders off the floor.
- Pause at the top and punch your right fist out over your left knee and then your left fist over your right knee.
- Slowly return to the start position and repeat, leading the punches with the opposite fist.
Grab and high knee
Works the stomach, hips and bottom
- Standing with good posture, take a small step back with your right foot.
- Reach up with both your hands.
- As you pull your hands down, bring your right knee up to meet your arms.
- Return to the start position.
- Repeat on the opposite leg.
Jab cross and hook
Works the stomach, chest and shoulders
- Standing with good posture, rotate to the side (if you’re right-handed, rotate clockwise, if left-handed, anti-clockwise), tuck your chin in, keep your elbows tight to your body and bring your fists up to your chin and shoulders.
- Punch straight out with your left hand (jab), quickly pull back and punch straight out (cross) with your right hand.
- Pause, bring up your right elbow and rotate your body from your waist, punching around and across with your left arm (hook).
- Reset your position, jab, cross and hook with the other side. Alternate the hooks on each combination.
Works the thighs and stomach
- Start with your feet hip-width apart.
- Lean over to the left, tuck your chin in, keep your elbows tight to your body and bring your fists up to your chin and shoulders.
- Lift your right foot off the floor, then lift your knee up towards your elbow.
- Keeping your balance on your left leg, kick out to the side with the right foot.
- Pull your leg back in and place it back on the floor.
- Step back to the start position.
- Repeat on the other side, keeping the number of repetitions equal.
Rotating side lunge
Works the thighs, bottom and lower back
- With good posture, plant your feet roughly one-and-a-half-times shoulder width apart and squat down.
- Extend your right leg straight out to the side, keeping your shoulders back and your chest lifted.
- Bend your left arm and bring it up to shoulder height, extending your right arm out to the side.
- Push back through your left leg and repeat on the opposite side.