Which muscles does the shadow boxing work?

The shadow boxing mainly works your cardio. It also involves your shoulders and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shadow boxing in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shadow Boxing: how to do it and muscles worked

The shadow boxing mainly works your cardio, with help from your shoulders and abs. You need bodyweight (no equipment).

Muscles worked

Main

Cardio

Helping

How to do the shadow boxing

1
Stand with your feet shoulder-width apart, one foot slightly behind the other, knees soft. Raise your fists to guard your chin and tuck your elbows in.
2
Throw jabs, crosses, and hooks into the air at an imaginary opponent. Rotate your hips and pivot your back foot with each punch and return your fists to guard.
3
Move around lightly on the balls of your feet. Breathe out sharply with each punch. Work in rounds of 2 to 3 minutes with a short rest.

Form tip: Do not lock out your elbows when you punch. Stay relaxed, keep your guard up, and begin at an easy pace.

Common questions

Which muscles does the shadow boxing work?: The shadow boxing mainly works your cardio. It also involves your shoulders and abs.
What equipment do I need for the shadow boxing?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shadow boxing in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.