Top Shadow Boxing Workouts for Beginners

Top Shadow Boxing Workouts for Beginners

If you are into boxing then you will be well-aware of shadowboxing. Most boxers tend to think that shadow boxing is merely for the sake of warm-up.

However, shadow boxing has much more to offer than a simple warm-up. It’s an effective full-body workout that engages your upper and lower-body muscles at once.

Shadowboxing is becoming a rising trend not only in martial arts but also in the fitness and fashion industry. The reason behind it is the various positive impacts it has on your body.

It’s a great way to improve your strength and mobility. In addition, shadowboxing also combines the benefits of cardio.

Here we will be discussing some of the best shadow boxing workouts for beginners, that will build your aerobic and muscular endurance.

1. Need Some Tips Before Starting?

Before discussing shadowboxing for beginners, let’s have a look at some tips that can improve your shadowboxing experience and reduce the risk of injury.

1.1. Stay Relax During Shadow Boxing Workout

Beginner fighters are more likely to become tense when fighting because they don’t have good control over their nerves.

When you are doing shadowboxing under stress then the muscles of your body become rigid. Your punches, head movement, and footwork become ineffective because of decreased mobility.

No matter how powerful you are, if you are fighting with a stiff body then won’t be able to find your rhythm and land dynamic punches on your opponent.

Shadowboxing is the perfect opportunity where you can learn to remain calm, it will eventually be beneficial for you when you step into the ring.

1.2. Focus On Your Footwork: Shadow Boxing for Beginners

Footwork holds the key importance in any fighter’s game. You can win a fight just through effective footwork skills no matter how strong your opponent is.

But if you are not good at footwork then your chances of being knocked out increase dramatically.

Shadowboxing allows you to efficiently work on your footwork because it closely relates to a real fight situation.

Shuffling and sliding are two fundamental movements in boxing footwork. In shuffling you kick your feet out quickly in an alternating manner, and keep your weight on the balls of your feet.

Sliding is used by boxers for walking inside the ring. It allows the boxer to move freely without any resistance. For sliding, your one foot will be in front of your body then you will slightly slide your back foot for moving.

This move is not only used for moving towards the opponent but also for backing away from a punch.

1.3. Film Yourself to Learn from Mistakes

When you are shadowboxing, you can’t take notes of your mistakes. At that moment you tend to think that everything you are doing is up to the mark.

To self-analyze your mistakes, you can record a video of yourself during shadowboxing. Filming your performance is the best hack to improve your fighting skills.

If you are not good at self-analyzing your mistakes then you can share it with an online coach so they can advise on how you can improve yourself as a fighter. 

1.4. Don’t Get Used to Mirror Too Much

Most beginners tend to do shadowboxing in front of a mirror because they find it easier to keep an eye on their stance. And, it can be tempting to constantly look at yourself in the mirror while shadowboxing.

While shadowboxing in front of a mirror has some benefits, it’s not suggested to constantly practice it in front of a mirror. The reason behind it is that shadowboxing should feel as realistic as a fight in the ring.

We are not saying that you should give up on shadowboxing in front of a mirror, it can be helpful as it shows your head movement and footwork.

Sometimes you should take a break from the mirror and do shadowboxing as you are fighting in the ring.

1.5. Constantly Move Your Head

Make sure that while doing a shadowboxing workout you are constantly moving your head just like your feet.


The more you move your head and feet during a boxing workout, the lesser are your chances of getting hit by your opponent.

You should move your head after every 3-4 seconds or after every combination in a shadowboxing workout.

1.6. Is Shadowboxing Possible with Weights?

Yes, you can do shadowboxing with weights. It’s an effective method for intensifying your workout and strengthen your muscles.

Shadowboxing with weights will make you feel lighter and increase your speed once you are boxing in the ring.

1.7. How Much Shadowboxing Is Too Much Shadowboxing?

You should not be shadowboxing every day; it’s recommended to have about 2-3 shadowboxing sessions per week.

Your shadowboxing session as a beginner should last somewhere between 30-45 mins maximum.

2. Top Shadow Boxing Workout for Beginners

2.1. Round 1: Warmup

You will start your shadowboxing workout by warming up your body at a low intensity. This is the best way to start your session.

Move around the room during warm-up, stretch your arms by throwing low-intensity punches, and focus on your footwork.

2.2. Round 2: Jab Drills

In this round you will focus on throwing jabs, they are the most common punches in boxing. Apart from striking the opponent, they have other benefits as well.

They can set up your pace for throwing power shots, and distracting the opponent. You won’t need boxing gloves for shadow boxing but, make sure that you get some fine quality boxing gloves for the ring.

Make sure that you are varying your jabs by throwing a variety of jabs like:

  • Double jabs
  • Jabs while moving your feet
  • Jabs while slipping in forwarding direction

2.3. Round 3: Practicing Combinations

Once you learned the basic punches now it’s time to add some combinations into your shadowboxing workout.

Some of the famous combinations that you can try as a beginner are:

  • Jab-cross (1-2)
  • Double Jab-cross (1-1-2)
  • Jab-cross-lead hook (1-2-3)

Throw every combination at least 30 times and rest between every set for 1 min. Keep moving your feet while you rest.

2.4. Round 4: Stepping Back and Attacking

In this round move around in the area, you have, maintain your footwork, and throw some quick jabs while moving around.

Imagine that you are in the ring and fighting your opponent. Act as if you are in a real fight, you are moving, creating space, and hitting your opponent.

Visualize that your opponent is in front of you, for this, you can even draw a circle on the floor. Move around it and throw punches

2.5. Round 5: Focusing on Defense

To become a professional boxer, you can’t merely rely on your attacking skills. You need to have strong defensive skills and learn to throw counter punches.

In this drill, you will visualize that your opponent is throwing the first punch and you are defending yourself.

Some examples for this drill are as follow:

  • Visualize your opponent throwing a jab, your counter move will be to slip and throw a jab.
  • Covering your head and moving to avoid any punches.
  • Blocking a hook and throwing a counter hook.

2.6. Round 6: Practicing Power Shots

A power shot is a high-powered punch that has a high chance to knock out the opponent.

Power punches rely on your full body strength rather than the strength of your arms.

In this round, throw punches using the full force of your body. Thow multiple hooks, double-crosses, and uppercuts, and hard as you can. Imagine that you are trying to take down your opponent.

2.7. Round 7: Punch Continuously While Moving

This round will work on improving your stamina in addition to strength. Don’t try to make it intense by throwing hard punches and moving too fast.

But this round should be continuous. Keep on throwing punches and moving in a boxing stance for about 10-15 mins.

You can also throw a combination of punches at a very high speed for a short period of time. Take rest after every 1 min for 15 sec and continue with another combination.

2.8. Round 8: Cooldown

Cooldown at the end of the workout is as important as the warm-up. You can add some low-intensity cardio exercises such as jogging in place, shadow boxing in slow-motion, and doing full-body stretching exercises.

3. Takeaway

All professional boxers do shadow boxing in routine, it helps in physical conditioning and improving skills.

As a beginner shadowboxing can give you a close experience of what real fights can feel like.

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