What do you think of when you hear the word, “exercise”? I’m gonna guess that you thought of push-ups, pull-ups, and the treadmill. I’m also gonna assume that you wouldn’t have thought of shadowboxing (punching air). Shadowboxing is often used by boxers to prepare them mentally and physically before a match. Shadowboxing can be used as a warm-up, workout of the day, or as a cool-down.

No Equipment

Anyone, gym membership or not, can enjoy this exercise without equipment. This means that you can shadowbox anywhere at any time. Additionally, this exercise is relatively quiet, perfect for anyone living in an apartment with neighbors below.


As you push your fist forward and pull your arm back, it’s no surprise shadowboxing fires up all the muscles. The latissimus dorsi, rhomboids, trapezius, and biceps will all be used to pull the arm back after throwing a punch. The triceps, chest, and serratus anterior muscles will be used to throw the punch. Your core, lower body, and shoulder muscles will all be engaged as well. 1


Punching happens to be a serious test for your heart. This makes sense, considering all the muscles that are hard at work. 2


  1. http://www.bespoketreatments.com/2017/09/29/the-anatomy-of-a-punch/
  2. https://www.muscleandfitness.com/workouts/workout-routines/shed-fat-and-improve-your-fight-game-shadow-boxing-workout