Pain Free Working

Your Easy 10-Minute Office Shadow Boxing Routine

Being at the office all day long, answering calls and rushing deadlines can be extremely stressful. Sometimes, you just need a break from all of that. What better way to spend your break time than do a workout routine? 

Today, we’ll be introducing a workout routine that you can do in just 10 minutes. This workout routine can help reduce stress, get you in shape, and maybe even aid you in a fight if the situation calls for it. Get up from your desk, leave your work for a moment, find an empty spot, and do this workout routine! Your body will thank you for it!

Is Shadow Boxing Everyday Good?

It’s a good exercise to do everyday! Whether you’re doing it as a warmup of a full workout routine or as an office break workout routine, it can be a good one for the body. It can increase your breathing and heart rate, making it similar to sprinting. Doing this workout routine 2 to 3 times a day will allow you to meet your daily aerobic recommendation

What Muscles Does Shadow Boxing Work?

This exercise works the abdominal muscles, shoulders, chest, back, and even your calves and quadriceps. Shadowboxing doesn’t involve any punching bag or a person to spar with. Your punches hit the endless space of air, allowing you to use your abs and back muscles more as you stop the force of the punch and maintain your balance. Every punch with this exercise requires your legs, core, and arms to flex. 

Is Shadow Boxing a Good Way to Lose Weight?

With shadowboxing, not only do you reduce your stress, but you also get fit and lose weight. This workout is an incredible cardio exercise to get into. You can burn calories anywhere and everywhere you choose to do this workout. Professional boxers use this workout routine as a way to warm up their joints. While you may not be a professional boxer, you can use this exercise as an addition to your workout routine. A 30-minute workout routine can consume up to 300 calories, similar to jogging or sprinting. 

Can Shadow Boxing Get You Ripped?

As shadowboxing is pretty much a full-body workout routine, engaging many muscles in one go, this exercise can help you tone your whole body when done on a daily basis. It’s a wonderful workout routine that can help in muscle gain. When you throw in air punches, a lot of muscle contraction happens, leading to muscle gain. Doing this workout routine on the daily can be great for your biceps, triceps, shoulders, and even your core. You can even mix it up with other exercises such as burpees, squats, and crunches. 

10-Minute Office Workout Routine

If you’re feeling any type of stress or negative energy at work, step out and use both your imagination and muscles to pretend you’re going up against it and punching the lights out of it. This workout routine consists of three different kinds of punches: jab, cross, and uppercut. You need to do 30 seconds of these punches on each side. Repeat this routine 3 times for a total of 10 minutes. Here’s your shadowboxing workout routine: 

  • Left Jab – 30 seconds
  • Right Jab – 30 seconds
  • Left Cross – 30 seconds
  • Right Cross – 30 seconds
  • Left Uppercut – 30 seconds
  • Right Uppercut – 30 seconds
  • Rest – 30 seconds

You can repeat this workout routine for about 3 times each day to meet the daily workout recommendations. If you’re experiencing stress at work, take a break and do one set, and then you can do the other two sets at home. We hope that this workout plan can help you both in the office and at home. Have fun and get ripped! 

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.