Workouts · Jan 29, 2022

How to Shadowbox at Home Without Equipment

Boxing is an addictive full-body exercise that offers something for everyone, whether you’re looking for a cardio and strength workout to add to your current regimen or you’re craving a fun new way to stay in shape. 

Not only can boxing build strength, explosive power, and cardiovascular endurance, but it’s also a great outlet for punching out any anger, frustration, or stress. And perhaps most importantly, it’s a ton of fun.

While Litesport elevates your boxing workout experience, you don’t need equipment to start benefiting from boxing. With shadowboxing, or throwing punches in the air, you’ll get a killer cardio workout that manages to target almost every major muscle group. 

It’s a great starting point for honing your boxing technique, hand-eye coordination, and speed while challenging your cardiovascular fitness. 

Here’s how you can get started shadowboxing at home today: 

Start with your boxer’s stance

Focusing on your form and technique is important as you’re learning how to shadowbox. Not only does this help protect you from injuries, but it also creates a solid foundation. 

Every pivot, extension, and rotation comes from that foundation, allowing you to efficient and strong punches over and over again.

To get into your boxer’s stance start with your feet:

  • If you’re right-handed (or an Orthodox boxer) put your left foot forward and your right foot back
  • If you’re left-handed (or a Southpaw boxer) put your right foot forward and your left foot back

This stance positions your dominant hand farther back so you can line up a punch with maximal power. 

Next, bring your hands up to your chin to protect your face, tuck your chin slightly down, and keep your shoulders soft. Stagger your stance at about hip-width distance so you’re always balanced and you distribute your weight. 

This is your boxer’s stance. Consider this your “default” position when shadowboxing. After throwing a punch, always snap right back to this stance as quickly as you can. This will help you move with greater speed, power, and precision. 

Learn your basic boxing punches

There are four basic punches to learn in shadowboxing: jab, cross, hook, and uppercut. While in your boxing stance, your non-dominant hand will deliver what’s called your lead punches while your dominant hand will deliver what’s called your rear punches. 

Here’s how you throw your lead punches: 

  • Lead jab: Fully extend your lead or front arm (for Orthodox, that’s your left and for Southpaw, that’s your right) to deliver a punch, picking up your back heel and twisting from your hips to generate more power. 
  • Lead uppercut: Shift your weight into your front foot and bend into a slight squat as you drive your lead arm up as if aiming for your opponent’s chin. The movement comes from your hips so rotate your hips up as you punch. 
  • Lead hook: Bend your lead arm into a 90-degree angle and circle your front hip forward picking up your front heel as you drive your fist as if landing a punch on your opponent’s cheek. Follow through with the punch, driving your fist into a half-circle, almost aiming for your opposite shoulder. Unlike the jab, you’re not extending your arm and driving forward, you’re coming at your opponent from the side. 

Here’s how you throw your rear punches:

  • Rear cross: Rotate your back hip forward and fully extend your back arm (for Orthodox, that’s your right and for Southpaw, that’s your left). Pick up your back heel and use your back leg and the rotation of your hips to deliver explosive power. As you punch, keep your chin tucked in towards your lead arm and your eyes up.
  • Rear uppercut: This is the same punch as your lead uppercut, only on the opposite side. Pivot on your back heel and squat slightly as you drive your back arm up. Like the lead uppercut, the power comes from your hips so rotate as you punch. 
  • Rear hook: This is just like the lead hook but you’re punching with your dominant back hand. Lift your back heel as you drive your back arm in a 90-degree bend towards your opponent’s cheek. Rotate your back hip forward to deliver extra power as you punch.

When punching with your dominant hand, use your back leg to power your punches and pretend like you’re crushing a grape under your back toe. Pick up your back heel and twist from your hips to generate more power. 

Master your defensive moves

Even if you never plan on sparring with a boxing partner, learning defensive moves keeps you light on your feet, enhancing your power and accuracy. Plus they add an extra challenge to your shadowboxing workout, keeping you on your toes as you master both hard-hitting punches and quick defensive moves.

Here are three defensive moves you can add to your shadowboxing workout:

  • Ducks: In your boxer’s stance keep your hands nice and tight in your guard position pressed against your rib cage. Move straight down into a squat position, with a soft bend in your knees. This move gets you out of harm’s way from your opponent’s incoming jabs and crosses.
  • Slips: Move your front or back shoulder forward as you bend your knees. These slight movements of your shoulder and head make it so that your opponent’s punches “slip” past you without impact. 
  • Rolls: These are like ducks only they involve a slight weight transfer from one foot to another. After you get into your duck position, transfer your weight between your right and left foot imagining that you’re avoiding punches from your opponent. 

As you’re practicing your defensive moves it’s sometimes helpful to imagine a string going from one end of your room to the other. Every time you duck or roll imagine yourself going under that string. Every time you slip, imagine yourself moving out of the way of the string. Sometimes visualization can give you a better sense of how to move your body.

Check out Trainer GW as he demonstrates both offensive and defensive shadowboxing moves:


@liteboxer GW’s tips to improve your shadowboxing #Liteboxer #Trainer #boxing ♬ BOOMIN - Pretty Pape$


Don’t forget about your footwork

As you’re moving to deliver a punch from your boxer’s stance, keep your knees bent, straighten your spine, and push off the ball of your foot with every move. You’re never static in boxing, there should always be a bounce to your body so you’re ready to move at any moment. After all, you never want to be a sitting duck for your opponent (even if your opponent is invisible!). 

Here’s Trainer Anthony again breaking down some extra tips on boxing form and footwork so you can shadowbox like a champ:

Practice shadowboxing combos

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


@liteboxer featuring Trainer Chris @cvo_nyc 🥊✨ #boxingtips #shadowboxing ♬ original sound - REVOLT


But the real key to shadowboxing is to have fun with it. Turn up the music, mix up your punches, and make your own combos. Try adding some drills in between to keep you light on your feet:

  • Jump roping
  • Defensive moves like ducks, slips, and rolls
  • Quick side shuffles
  • Squat jumps
  • Jumping jacks
  • Small hops or bouncing steps

Take shadowboxing to the next level with Litesport

When you’re ready to turn things up a notch for the ultimate at-home boxing workout that’s where Litesport comes in. We combine cutting-edge hardware, game dynamics, hit music, and expert training into one high-intensity workout that mimics the energy of sparring in the ring with a partner (but from the comfort and convenience of your own home!). 

Plus we take the isolating experience of shadowboxing and turn it on its head with community competition. With Litesport, you can compete in challenges and competitions with other members of the Litesport community. Or, try going head-to-head with family and friends to compete for the highest score. 

With over 600+ workouts and difficulty options ranging from beginner to advanced, there’s an option for everyone. Here’s how you can sweat it out with us in the ring: 

Ready to elevate your workout? Start your 7-day free trial to experience the full Litesport experience risk-free.

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Litesport trainer GW holds battle ropes as a user in VR works out

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