Shadow Boxing
Looping clip from the Homie Fit app
Exercise · Arms
Shadow Boxing
- Cardio
- No jumping
- Standing
Difficulty
Beginner
Standard set
40 s
Intermediate level in the app
Calories
≈ 74kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Stand in a staggered stance with your fists up.
- 2
Throw quick punches — jabs, crosses and hooks.
- 3
Stay light and keep moving.
Rotate your hips into each punch.
Muscles worked
- Cardio
- Arms
- Shoulders
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 31 | 37 | 43 | 49 |
| 10 min | 62 | 74 | 86 | 98 |
| 20 min | 124 | 148 | 171 | 195 |
| 30 min | 186 | 221 | 257 | 293 |
Variations
In these workouts
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