Benefits of Shadow Boxing

Shadow boxing is a form of martial arts (primarily boxing) that is used to warm-up, to mimic moving as you would while fighting or sparring, to work on your form, or it can be used as a workout. It is a great way to warm-up your muscles, to increase your heart rate, and to improve your agility and coordination.

While it might not seem like much at first glance, shadow boxing is a great workout that has many benefits.

Full Body Workout

Believe it or not, shadowing boxing is a full body workout. As you throw punches, slip, and move around your space you will find the muscles in your chest, shoulders, back, arms, core and legs working.

Stress Relief

If you're looking for a healthy way to work through frustration, anger, or built up stress, shadow boxing can help!

Great Cardiovascular Workout

You’ll find yourself working many muscle groups at once, including your heart! This makes shadow boxing a great form of cardio that can be used to improve your conditioning and cardiovascular health.

Can Be Done Anywhere

No equipement? No problem! Shadow boxing uses no equipment and can be done anywhere. All you need is your body and a small space to move around in. This makes this workout accessible to many people.

Improves balance and coordination

Shadow boxing requires you to move around, to throw punches, to slip and move your head. As you learn and practice these movements, your body learns where your center of balance is to stay grounded and stable. This helps to improve your overall balance and coordination.

Improves Your Form and Technique

Shadow boxing allows you to pay attention to your stance, footwork, punches, and head movement. It allows you to practice moving as you would during a match or while sparring.

Meditative and Mindfulness Practice

Shadow boxing is just you, your body, your mind, and your breath. There are no mitts, no heavy bag, and no opponent. This allows you to focus inward and pay attention to your mind, your form, and your technique.

It’s Fun

In my opinion…there’s nothing that feels better and more badass than boxing.

HIIT Boxing with Brenna B.

If you’re looking to start your shadow boxing workout you can join me for a 30 minute live boxing workout on Zoom. This class can be done as shadow boxing or on a heavy bag (if you have access). Each class will include rounds of boxing followed by intervals of bodyweight exercises to improve your conditioning and strengthen the muscles in your arms, shoulders, back, core, and legs.

In a time crunch? This class will accomplish A LOT in 30 minutes. Think cardio and strength training all in one! Bonus! This class is recorded so you can replay the class if you can’t attend or if you want to take the class again. To sign up for Boxing with Brenna B. click the button below.