Shadow boxing is the best cardio ever. All you need is a little speed to get maximum gains. In fact, a study published in the Journal of Sports Science and Medicine suggests that shadow boxing shows prominent results in weight reduction in obese athletes.

What does shadow boxing do for your body?

Exercise. You might think of shadowboxing as more of a warm-up than an exercise, but it's actually a great full-body workout. During these rounds, you're working your chest, shoulders, arms, and leg muscles. It burns calories and is a great way for beginners to build-up some muscle mass.

Can shadow boxing give you abs?

If you don't have access to a punch bag, don't worry as shadow boxing can be just as effective. ... "Boxing is one of the best ways to burn calories and build full-body strength as it is a high intensity workout, where your abs, upper and lower body have to work together to throw punches," says Johnson.