Omkin
App

Cardio · 12 min by default

Shadow Boxing

Train punch technique and conditioning with no equipment. Rounds of shadow boxing mix coordination, footwork and interval-style cardio.

What it gives you

  • Interval cardio

    Work and rest rounds raise your heart rate and teach you to recover quickly.

  • Coordination

    Combos and footwork train timing, balance and body awareness.

  • Shoulder and core endurance

    Staying light on your feet with your hands up builds muscular endurance.

  • No equipment

    All you need is a little space.

How to do it

  1. Warm up with 2 minutes of light bouncing and arm circles.
  2. Stand with feet shoulder-width apart, one foot slightly back, knees soft and hands near your chin.
  3. Throw straight punches first, turning your hips and feet with each one, then add hooks and footwork.
  4. Keep your guard up and breathe out sharply with each punch.
  5. Work in rounds and rest between them; finish with an easy round and stretch your shoulders.

Starter sessions

  • Beginner

    3 rounds of 2 min with 1 min rest, mostly straight punches.

  • Intermediate

    6 rounds of 3 min with 1 min rest, mixing combos and footwork.

Intensity levels

  • Light Rounds (2 min work / 1 min rest)RPE 5 · 1.4 XP/min
  • Fight Pace (3 min work / 1 min rest)RPE 7 · 2 XP/min
  • Speed Combos (30 s on / 30 s off)RPE 9 · 2.6 XP/min

Form cues

  • Chin down, hands up
  • Turn the hips with each punch
  • Stay light on the balls of your feet

Best for: Cardio with coordination and short sessions at home

Safety

Do not lock your elbows at full extension and keep punches controlled, especially when tired. Leave space around you and use a safe, non-slip surface.

More cardio

Add it to your routine and earn Stamina XP in Omkin.

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