Why Boxers Are Always Shredded—and How They Train With Almost No Equipment
This boxer-approved technique burns calories, builds power, and sharpens focus.
Ever seen a boxer train? They're quick on their feet, lean as can be, and can anticipate their opponents' moves before they even make them. While every fighter has their own style, there’s one tool that shows up in almost every routine: shadowboxing. This technique sharpens reaction time, improves coordination, and keeps their conditioning razor-sharp. Not to mention, it’s low-impact, requires zero equipment, and torches calories.
"It's not just about throwing punches into the air; it's about visualizing an opponent in front of you," says American professional boxer Edgar Berlanga. "Shadow boxing helps me mentally key in on specific scenarios, combinations, counters, and movement patterns, allowing me to rehearse them both mentally and physically at the same time."
Why Shadowboxing Is a Cardio Knockout
Beyond keeping fighters mentally sharp, shadowboxing doubles as a killer cardio workout, which is exactly why it’s found its way into mainstream fitness routines. A 200-pound person can torch roughly 144 calories in just 30 minutes of shadowboxing.
"Shadow boxing is like running, high-intensity cardio," Berlanga says. "If you do it with speed, power, and continuous movement, it gets your heart rate up. If you're always moving in the ring and throwing punches, your heart rate can hit around 170. It's like running, doing sprints, or jumping rope—your heart is pumping, and you're staying active."
To an outsider, shadowboxing might look monotonous—just throwing punches into thin air on repeat. But according to Berlanga, there are plenty of ways to keep it fresh.
"To keep it challenging with every punch, it's like you're trying to hit a target with full extension, speed, and snap, even if there's nothing in front of you. You have to imagine the opponent is moving, blocking, and countering, making the practice feel real and intense."
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How Boxers Build Power Without Lifting Weights
Shadowboxing isn't the only way boxers stay in shape, though. While it's a big part of their cardio routine, bodyweight exercises also play a crucial role in burning calories and staying strong without the added bulk that can come from heavy lifting.
"Bodyweight exercises are very crucial, especially compound full-body movements like pushups, squats, lunges, burpees, and planks, engaging multiple muscle groups," adds Berlanga. "This helps increase energy use and calorie burn both during and after the workout, supporting fat loss."
