by Gemma Delaney

Are you desiring a fun, cardio-focused workout that invigorates as much as it incinerates those unwanted calories? It’s high time to swap that monotonous treadmill or rower for an invigorating combat workout right at home. Put typical boxing gear aside for now; your boxing ring is your room, and your opponent is your shadow.

Get set to embrace the calorie-burning power of shadow boxing! Replete with fast-paced movements, this workout also proves to be an exceptional toner for the upper body.

Guidelines to Accomplish an Effective Shadow Boxing Cardio Workout

Aim to engage in this energy-draining workout three-to-four times per week. Accompanied by lively music to boost your motivation, you’ll sincerely adore it.

Begin your regimen with a warm-up involving slow repetitions of all included moves. Encourage both your body and brain to familiarise with the routine ahead.

For each exercise, perform 10 reps on each side. As you repeat this sequence, progressively increase your speed. Aim to complete this cycle three-to-five times. The cool down sequence should mirror your warm-up, gradually calming your muscles.

The Power-Packed Woman’s Shadow Boxing Review

Squat to Uppercut

High attention areas: Thighs, bottom, stomach and shoulders.

Starting from an upright posture, position your feet slightly more than hip-width apart. Maintain slightly bent knees while preserving your elbows tucked in and fists protectively covering the chin. As you descend to a squat, drive up with an elbow rising diagonally across your body.Translate this power by pulling back the elbow, performing one more squat, and switching sides for repetitions.

Ab, Jab and Cross

High attention areas: Stomach, chest and shoulders.

Begin this move while lying down on your back, knees bent, feet flat and hands in a high guard position to protect the face. The objective is to execute a controlled curl up from the floor, exhaling as you lift-off your shoulders.

Grab and High Knee

High attention areas: Stomach, hips and bottom.

Maintain an upright posture with a slight step backwards with your right foot. Following that, elevate both hands and pull your right knee in sync with your hands descending. Keep alternating sides for this action.

Jab, Cross and Hook

High attention areas: Stomach, chest and shoulders.

Starting from an upright posture, execute a jab with your left hand, retreat it swiftly and follow through with a cross punch using the right. Interrupt momentarily and conclude the hairpin sequence with a hook by rotating your body waist-up and delivering a punch.

Rotating Side Lunge

High attention areas: Thighs, bottom and lower back.

Beginning with an upright position, extend your feet about one-and-a-half times shoulder-width apart. Adopt a squatting position with your hands drawn near your face and your right leg stretched out into a side lunge.

So, if you’re up for a fun, result-oriented, fat-burning workout, shadow boxing is your answer. Remember, clear space in your home and a little determination is all it takes!

Happy Shadow Boxing!

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