Workout details
Seated Shadow Boxing
Upper-body cardio intervals using tempo changes and cue-driven rounds that work well for seated athletes.
How this works
Browse the workout library freely. Create an account later if you want to save progress, use reminders, or follow a plan.
Best for
Pacing
Start with 20-second rounds and earn longer work intervals only if breathing stays controlled.
How the workout flows
Settle posture
Plant both feet or stabilize your chair base, then stack ribs over hips before the first punch.
Build tempo
Alternate jab-cross patterns with short breathing breaks so the session feels repeatable instead of punishing.
Downshift early
Finish each round with a shoulder release and slower hand speed before fatigue changes your form.
Coaching cues
- Use a spoken timer or vibration cue instead of staring at a screen.
- Keep punches in a pain-free range instead of chasing full extension.
Equipment and support