You dont need a punching bag or any equipment for this beginner shadow boxing workout!

Learn the basic punches, like jab, cross, hook, and uppercut.

Grab a spot in your living room (or outdoors if the weathers nice!)

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for a quick 20-minute beginner shadow boxing workout that packs a serious punch for your fitness goals.

If youre a boxing beginner, this is a great way to learn.

And if youre a veteran boxer, use this workout as a way to focus onand perfecteach movement.

Two young women practicing ballet with a teacher in the dance hall.

NASM-certified personal trainer, coach at Rumble Boxing in NYC, and Nike trainer

Youll do one boxing combo or exercise each day, Monday through Saturday.

Then on Sunday, youll do the full, 20-minute shadow boxing workout.

Repeat with the second and third move or combo.

Woman doing hip exercises

Jab + footwork

Learn the first punch of boxing and establish your footwork.

The rear foot should be at a 45-degree angle.

Keep your knees slightly bent, elbows close to your body, and chin tucked.

Cropped image of woman doing lunge yoga pose

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Step forward starting with your lead leg, then throw a jab (1).

Step back starting with your back leg, then throw another jab (1).

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

NASM-certified personal trainer, coach at Rumble Boxing in NYC, and Nike trainer

Jab + cross

Create combos with the jab and cross.

Reset for the next combo.

Throw a front-hand hook (3), then a rear-hand hook (4).

Woman doing arm exercise without weights while sitting on mat at home.

Throw a front-hand uppercut (5), then a rear-hand uppercut (6).

Then, bounce forward and back on both feet a few times.

Reset for the next combo.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

3-punch combo

Now, lets put the punches weve learned together into this combo that uses your bodyandyour brain.

Jab (1), jab (1), cross (2).

Front-hand hook (3), rear-hand hook (4), front-hand uppercut (5).

Jab (1), Cross (2), front-hand uppercut (5).

Endurance + defense

TheseHIIT endurance drillscombine defense and throwing hands to help you build punching speed.

Next, throw a rear-hand hook (4).

Jab (1), jab (1), cross (2), duck, duck.

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