Shadow boxing

Throw punches at the air from a guard stance with light footwork, raising your heart rate and working your shoulders and core without impact.

How to do it

1. 01Stand in a staggered stance with feet shoulder-width apart, knees soft and weight on the balls of your feet.
2. 02Raise both hands into a guard in front of your chin, elbows tucked close to your body.
3. 03Throw straight punches with alternating hands, turning your hips and shoulders slightly into each punch.
4. 04Bring each hand straight back to your guard and exhale as you punch.
5. 05Move lightly on your feet, add hooks once you are comfortable, and keep working for the full interval.

Common mistakes

• Snapping the elbow straight — stop each punch just short of locking out.
• Dropping your hands between punches — return them to your chin after every punch.
• Punching with just the arms while standing still — turn your hips and shoulders and stay light on your feet.