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.
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 Liteboxer Go
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 Liteboxer Go, our anywhere, anytime fitness technology, you can upgrade your shadowboxing experience. With Liteboxer Go, 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.
Liteboxer Go features two wearable punch tracking sensors and two 1lb egg weights that you strap to both wrists. They're about the size of an AirPods case which means you can easily pack them away for easy transportation.
All you need is a tablet or smartphone and you can shadowbox to the beat at the beach, the park, your friend’s place, on vacation, or anywhere or anytime you want to get in a quick workout. It’s like shadowboxing, but more immersive, interactive, and competitive.
And like shadowboxing without equipment, you don’t need to break the bank to do it. Liteboxer Go is our most affordable option to date. Commit to an annual or 24-mo membership starting at $13.99 / month and get your Liteboxer Go for free.
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 Liteboxer Go helps increase the challenge of your shadowboxing workout. Learn more about Liteboxer Go and join today to get started.
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