How to Shadow Box to Lose Weight and Gain Muscle?

From Floyd Mayweather to Manny Pacquiao to Muhammad Ali, the best boxers of all time have different styles, but one thing they have in common is their ripped bodies. Unlike strength training or cardio for weight loss, which focus heavily on gaining muscle and burning fat respectively, boxing training combines the two. One of the main components is shadow boxing.

The beauty of shadow boxing is that you don't need to invest in boxing gloves or spend time at your local UFC gym to get results.

“Boxing is one of those things professional athletes do that you can do at home,” says boxing coach Michael Olajide Jr., who trains athletes, actors, artists and models. “You'll get the same benefits at the same intensity; nothing extra is needed.”

Below, we break down all the need-to-know information about shadow boxing, including how to shadow box, its benefits, and the best shadow boxing workout from FightCamp Trainer and Hyperice ambassador Jess Evans.

What is Shadow Boxing?

Shadow boxing is a type of boxing exercise where you perform all the traditional boxing moves in the air, as if there was an opponent, without actually hitting anything. While you won't get the same strength training benefits as you would with a bag or a human, it's a great weight loss tool for those looking for an alternative cardio workout.

Benefits of Shadow Boxing

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“Before you start hitting a bag or boxing glove, it's important to know how to shadow box so you can get used to the movement,” says Evans.

By hitting with proper technique in the air, you can improve your muscle memory against the weight of the gloves and the opponent's pressure.

Hones Your Technique

Shadow boxing helps you perfect your form when you start sparring with a partner in the ring.

“Shadow boxing allows you to improve your boxing skills by visualizing your opponent with your shadow or reflection,” adds Evans.

This is the Perfect Bodyweight Exercise

No gym? On the way? Are you short on time? Shadow boxing is an effective workout that does not require any equipment.

Shadow Boxing 101: How to Make a Shadow Box

Shadow boxing may sound easy, but there's more to the exercises than meets the eye. Of course, it does not require any equipment, but there are important aspects of boxing that you need to learn before standing in the ring or facing an opponent. To start, Evans recommends standing in front of a mirror to see your form and feel the movement in your body. Again, this is the key to creating a mind-muscle connection.

1. Determine Your Stance

“If you are right-hand dominant (known as an orthodox fighter), you stand with your right foot back, knees slightly bent, and fists up, elbows in,” says Evans. “If you are left-hand dominant, you are known as a southpaw fighter and stand with your left foot back with the same hand placement” (in other words, you protect your face).

2. Know Your Punches

Boxing combinations use punch count numbers to make it easier for coaches to call combinations quickly.

Jab (1)

Jabs are performed with your non-dominant hand. “It's a quick punch to keep your opponent at bay, and it also helps you judge your distance so you can deliver your powerful throw (aka cross) with your dominant hand. “Lift your finger up and then bring it back directly to your temple,” says Evans.

How To

1. To start, stand with your feet shoulder-width apart and bend your knees slightly.
2. Square your shoulders into your hips and brace your abdominal muscles.
3. Keep your fists just under your chin.
4. Make a straight punch with your left hand.
5. Pro tip: As you progress using only body weight, add light dumbbells to increase muscular endurance.

Cross (2)

2, also known as the cross, is your dominant hand fist. “This is the punch your punch is prepared for,” says Evans. “As you cross, rotate slightly on the ball of your back foot while turning your knuckles over.” Your fist should land at the full extension of your arm.

How To

1. Start in a boxing stance with your feet shoulder-width apart and your hands facing your face.
2. Drawing a straight line with your back hand as you rotate from your back foot, rotate your hips forcefully as your body weight shifts towards the front foot.
3. Just before your arm is completely straightened, rotate your wrist until your palm is facing down.

Hooks (3-4)

Staples 3 and 4 are known as your front and back hook. These are punches from the side of the head or body, with the arm bent at a 90-degree angle, with a tight frame, elbow in line with the shoulder, Evans says. You will curl your body into this fist. “The leg and arm move in synchrony to gain power along the arm from the ground up.”

Lead Hook

How To

1. To start, stand with your feet shoulder-width apart and your hands facing your face.
2. Shift your weight to your back leg and rotate your right foot as you bring your forearm toward the target, making sure your elbow is bent 90 degrees.
3. Clench your hips into fists.

Rear Hook

How To

1. To start, stand with your feet shoulder-width apart and your hands facing your face.
2. Shift your weight to your back leg and rotate the same foot to bring your trail arm toward the target, making sure your elbow is bent 90 degrees.
3. Clench your hips into fists.

Uppercuts (5-6)

Numbers 5 and 6 are lead and rear uppercuts. “These are scoop uppercuts that come straight to the center, usually targeting the chin,” Evans adds. “These punches have the knuckles of your knuckles facing you as you power through your legs and rise into the punch. As you raise the punch, your same side heels come along with it to help you create more power.”

Lead Uppercut

How To

1. To start, stand with your feet shoulder-width apart and your hands in front of your face.
2. Shift your weight to your back foot and keep your front foot firmly on the ground.
3. With your arm slightly bent at the elbow, move your lead fist upward in a smooth, controlled motion.
4. Make sure your hips rotate in the same direction as the uppercut.

Rear Uppercut

How To

1. To start, stand with your feet shoulder-width apart and your hands facing your face.
2. Shift your weight to your back foot and keep your front foot firmly on the ground.
3. Bend your arm slightly at the elbow and move your back fist upward in a smooth, controlled motion.
4. Make sure your hips rotate in the same direction as the uppercut.

3. Create Your Combinations

“Once you've learned all your punches and thrown them well one by one, start creating combinations: cross cross; cross hook cross; cross hook cross, etc,” Evans says. says Evans. “I recommend trying these constants in the mirror until you feel like your posture is strong and your technique is good.”

4. Find Your Footwork

Once you feel your stance is strong, you know your punches, and you can create combos, it's time to add some movement with footwork. “You need to be able to move effectively, then plant your feet and land your singles or combos,” says Evans. “Start by moving forward and backward, then when you feel good start moving sideways. Make sure you step with your inside leg so your feet don't cross. You can also start adding in some defensive moves like sliding and rolling.”

A slide is a simple dodge where you move your head along your centerline to avoid a punch; Rolling, on the other hand, is a pendulum-like maneuver in which you move your body from side to side.

Shadow Boxing Warm-up

“In many ways, shadow boxing is used as a warm-up for fighters, but for those who want to use shadow boxing as a main workout, always start with a dynamic warm-up,” says Evans.

As with any type of workout, you always want to make sure you're warming up to get your blood flowing and your muscles ready. Although each person's warm-up may look a little different, Evans recommends doing specific movements for the boxing movements you will perform in your training:

• door openers
• body folds
• side moves
• runners making moves

“I also like to use the Normatec Leg Compression Sleeves to get some circulation around 45 minutes before my workout, or the Hyperice Vibrating Therapy Ball to get my feet out. Having strong feet is important because boxing starts from scratch!”

Best Shadow Boxing Workout

When it comes to creating a shadow boxing workout, it is best done as a combo formation where you also develop the combos and intensity. Below is an example of a 15-minute shadow boxing workout.

Round 1

1. Fist x 30 seconds
2. To go past x 30 seconds
3. Lead Hook x 30 seconds
4. Rear Hook x 30 seconds
5. Lead Uppercut x 30 seconds
6. Rear Uppercut x 30 seconds

Rest for 1 minute. then start round 2.

Round 2

1. Jab-Cross x 30 seconds
2. Lead Hook-Back Hook x 30 seconds
3. Jab-Cross x 30 seconds continuously
4. Lead Uppercut-Back Uppercut x 30 seconds
5. uppercuts x 30 seconds continuously
6. Jab-Cross x 30 seconds Without stopping as quickly as possible to exhaustion

Rest for 1 minute. then start round 3.

Round 3

1. Jab-Jab-Cross x 30 seconds
2. Slip-Slip x 30 seconds
3. Cross Hook-Cross x 30 seconds
4. Roll-Roll x 30 seconds
5. Hook-Cross-Hook x 30 seconds
6. Uppercut Burnouts (Continuous punches) x 30 sec.

Rest for 1 minute. then start round 4.

Round 4

1. Jab-Cross Glide x 30 seconds
2. Jab-Cross x 30 seconds continuously
3. Cross Hook Cross Roll x 30 seconds
4. Uppercut x 30 seconds continuously
5. Hook-Cross-Hook-Roll
6. Freestyle Burnout x 30 seconds Without stopping as quickly as possible to exhaustion