Workouts · Aug 30, 2022

5 Benefits of Shadowboxing & How to Get Started Today

Shadowboxing is an addictive and fun full-body workout that offers cardio and boxing training all in one. Not only can shadowboxing build strength, explosive power, and cardiovascular endurance, but it’s also a great outlet for punching away any anger, frustration, or stress

And the best part? You don’t need to invest in a big, bulky (and expensive) boxing bag! Shadowboxing requires little to no equipment to get started. 

Learn more about shadowboxing, how to get started, and the five amazing benefits that this full-body workout offers.

What Is Shadowboxing?

Shadowboxing, as the name suggests, is throwing punches in the air at your shadow (or an imaginary or invisible opponent). 

It’s useful for everyone from the beginner boxer to the boxing pro. That’s because it’s a great exercise for honing your boxing technique while challenging your cardiovascular fitness. And if you’re new, it’s also a great way to get familiar with how to throw a punch

Trainer GW shadowboxing

How to Shadowbox at Home 

Shadowboxing is all about keeping your fists flying by throwing punches in a sequence called a boxing combination. In the beginning, you’ll want to start with shorter, less complex combinations. But as you gain experience through practice you can start adding in more elaborate combos that’ll really test your speed and endurance. 

Here are some basic shadowboxing combos to get you started:

  • Double Jab and Cross
  • Jab Cross Hook Cross
  • Uppercuts and Cross

Not sure how to throw an uppercut or a double jab? Learn more about mastering these basic boxing punches in our blog.

Repeat these combos several times in a row while throwing in some defensive moves like ducks, slips, and rolls. Focus on form and always keep your feet moving beneath you.

Here are a few shadowboxing tips from Trainer Jill:


It’s best to practice shadowboxing with a Trainer so that you can keep your form sharp. Plus, Trainers offer helpful guidance, motivation, and encouragement that’ll keep you shadowboxing for longer than you would on your own. 

Learn more about how to shadowbox at home (or anywhere) with a Trainer

5 Benefits of Shadowboxing

#1 Zero Equipment Required

One of the biggest benefits of shadowboxing is the fact that you don’t need any equipment to do it (although there are some great options for elevating the experience!). This makes it super accessible to anyone who’s looking to learn boxing or just wants to get in a low-budget yet effective workout.

You don’t need to invest in a standing bag, boxing gloves, or full boxing gym membership. All you need is enough space in your room to throw a few punches, and maybe a mirror to watch your form as you go. 

#2 Improves Your Boxing Form

Even the pros, with access to boxing gyms and expensive equipment, shadowbox as part of their training. And that’s because shadowboxing is an excellent way to hone your boxing skills and focus on your form

When you’re not hitting an actual target you’re able to concentrate more on the execution of your form. Your punch becomes less about the impact and more about the follow-through. This helps you correct bad movement patterns, create better muscle memory, and improve your boxing accuracy.

#3 Strengthens Your Cardiovascular Endurance

You’re constantly moving when you’re shadowboxing. It’s not just your fists that are flying but you’re staying light on your feet, squatting in your boxer’s stance, and engaging your core. Everything is activating from your legs to your glutes to your abs to your arms.

This is why if you’ve ever shadowboxed before you know that it doesn’t take long for your heart rate to elevate, your breathing to speed up, and your sweat to start pouring. It’s such an effective cardiovascular activity that a 185-pound person can burn over 370 calories in less than 30 minutes of shadowboxing. 

This full-body exercise strengthens your heart and lungs as your body demands more oxygen and blood flow. And the stronger your heart and lungs get through exercises like shadowboxing, the more efficiently they can deliver oxygen and blood throughout your body. In other words, the more you shadowbox, the more endurance you build.

#4 Reduces Stress

There’s something de-stressing about throwing a punch. It feels like you’re punching away your stress, anger, frustration, or whatever else you’ve got going on after a long day. Shadowboxing lets you take out any of that pent-up energy or feelings in a healthy way. 

It’s hard to get too deep in your thoughts when you’re getting lost in your workout music or channeling all your energy into mastering your boxing combos. This takes your mind off your stressors, even if it’s only for a few minutes. That time away could help offer a new perspective, release some tension, or just give your brain a break for a few minutes.

A high-intensity workout like shadowboxing can also help release hormones like serotonin, dopamine, and norepinephrine that impact your mood. This means you might feel happier, more relaxed, or even energized once you finish your shadowboxing workout. 

#5 Builds Better Balance

You build up important core stabilizer muscles as you twist into your punches and engage your core through defensive moves. Regular shadowboxing practice builds a strong core and your core is incredibly important for maintaining your balance. 

You also learn how to keep your body balanced as you generate force with every punch. Throwing a punch introduces movement, and balance is all about maintaining stabilization and control throughout any movement. By shadowboxing, you create a stabilization challenge for your body. This builds better balance and body awareness.

Elevate Your Shadowboxing Workout With Litesport

As you can see, shadowboxing offers a ton of benefits. But it does come with some downsides. While the lack of equipment can be a pro in many ways, it can also lead to a boring and unengaging workout.

But with Litesport, you can upgrade your shadowboxing experience. With Litesport, you’re still experiencing all the benefits of shadowboxing. But you’re also getting expert Trainer instruction, visual cues, engagement, and challenges to keep you motivated and having fun. 

Benefits of Shadowboxing: The Takeaway

Shadowboxing offers a ton of benefits like better boxing form, improved cardiovascular fitness, stronger balance, and reduced stress levels. Plus, it requires minimal to no equipment to get started. 

But, if you’re ready for a more engaging, interactive, and Trainer-led experience, then Litesport helps increase the challenge of your shadowboxing workout. Learn more about Litesport and start your 7-day free trial today.

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