Boxing Beginners
Boxing Beginners is a bodyweight cardio exercise targeting the triceps and shoulders. It introduces basic punching mechanics including jabs and crosses, improving coordination, upper body endurance, and cardiovascular fitness.
How to do it
- Stand with your feet shoulder-width apart, knees slightly bent, and hands raised in a guard position near your face.
- Extend your lead hand forward in a straight jab, rotating your fist so the palm faces down at full extension.
- Retract the jab and follow with a cross punch from your rear hand, rotating your hips and shoulders into the punch.
- Continue alternating jabs and crosses at a controlled pace.
- Repeat for the desired number of repetitions or time.
Form cues
- Keep your hands up protecting your face at all times.
- Rotate your torso slightly with each punch to generate power.
- Keep a soft bend in your knees for balance and agility.
- Breathe out sharply with every punch you throw.
Breathing: Exhale with a sharp breath out as you extend each punch, and inhale lightly as you return to your guard position.
Common mistakes
- Dropping your hands between punches leaves your face unprotected and reduces your readiness.
- Punching with stiff, locked elbows can strain the joint upon full extension.
- Keeping your feet completely planted prevents you from engaging your core and hips for power.
Muscles worked
Primary: triceps. Secondary: shoulders, chest, waist.
Suggested sets & reps
Get fitter
3 sets × 60 seconds continuous punching, rest 45 seconds
Lose weight
3 sets × 45 seconds work, rest 30 seconds
Build muscle
3 sets × 12-15 reps per arm, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have shoulder or wrist discomfort, keep your punches controlled and avoid locking out your joints forcefully.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I move my feet while shadow boxing?
Yes, keeping a light step or weight shift between your feet helps you stay balanced and keeps your heart rate up.
What if I feel this in my shoulders instead of my triceps?
That is completely normal, as keeping your hands raised and throwing repetitive punches heavily engages the shoulder muscles.
Can I do this exercise if I have wrist discomfort?
If you experience wrist discomfort, focus on keeping your wrists straight and aligned with your forearm when making contact.