Looking to up your fight game, improve footwork and balance, blast body fat, and sculpt lean arm muscles? Try shadowboxing!
Menos Hiras shares that shadowboxing is a high-intensity interval exercise that works multiple muscle groups at the same time. It’s perfect for those who need a quick, efficient workout.
Ready to get started? Here’s a simple shadowboxing routine you can try:
To get the body all lose and heated up for the — imaginary — fight, you’d want to start off with a full-body warm-up routine.
● Light Jogging (30 seconds)
● Jumping Jacks (30 seconds)
● Squat Jumps (30 seconds)
● Mountain Climbers (30 seconds)
● High Knees (30 seconds)
Rest for one minute then go through the exercises two more times.
Now it’s time for the main event: shadowboxing. Contrary to popular belief, Menos Hiras explains that a shadowboxing routine doesn’t solely consist of punching drills. You’ll have to throw in a few HIIT moves in there as well.
Freestyle Shadowboxing (2 minutes)
It’s the start of the round and you’re bursting with energy, so go all out! Throw as many jabs, hooks, and straights as you can. Imagine as if you were a gladiator going in for a quick, brutal kill.
HIIT Cardio (2 minutes)
For your cardio, you’re free to choose whatever exercise you want. Menos Hiras suggests performing intense HIIT movements such as sprinting, jump rope drills, and running in place.
Four-Punch Combo Shadow Boxing (2 minutes)
This time, it’s all about rhythm. Instead of throwing out multiple punches, focus on executing different punching combos properly.
Overall, shadowboxing is a great workout that boosts speed, burns body fat, increases stamina, and of course, improves fighting abilities. You won’t need any equipments so you can do these drills anywhere. All you need is your own body and some space where you can freely throw your arms around.
For maximum results, Menos Hiras encourages mixing shadowboxing with calisthenics and weight training. Focus on compound exercises that work multiple muscle groups. Also, don’t forget to eat and supplement properly. Shadowboxing takes a huge toll on the body, so you’ll need the right vitamins and minerals to recover.