Categories / Martial arts & combat
Shadow Boxing
Solo boxing drills at home.
How to start
Stand with your feet shoulder-width apart, hands up, and practise jabs, crosses and slipping for 3-minute rounds. Add light footwork.
How to progress
Add rounds and speed. Use light hand weights only if comfortable.
What the evidence says
Evidence: limited
We found no trials of this particular sport. It is a no-contact version of boxing training.
Take care: Do not lock your elbows when throwing punches. Keep punches controlled.
Sources
12-week starter plan
Short rounds at home.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Keep your hands up.
- Do not lock your elbows.
- Use a mirror.
Common mistakes
- Overextending.
- Flat feet.
- Rushing.
Kit and cost
Free Approximate UK prices.
- Space to move
- Trainers
- A timer app
Frequently asked questions
Is shadow boxing good exercise?
It can be a moderate to vigorous workout, depending on pace.
Do I need gloves?
No.
Can I do it daily?
Yes, with rest days if you feel sore.
Good for: Heart & fitness Weight loss
Compare with similar options
| Shadow Boxing | Boxing Fitness | Kickboxing | Karate | |
|---|---|---|---|---|
| Typical session | 20 min × 3/wk | 50 min × 3/wk | 60 min × 3/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●●○ | ●●●●○ | ●●●○○ |
| Cost | Free | Low cost | Low cost | Low cost |
| Equipment | No equipment | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Any level | Some fitness | Some fitness | Any level |
| Evidence | limited | limited | limited | limited |