NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Getting the heart rate upLevel 2

Shadow Boxing

Punch the air in a steady rhythm. Low impact, no equipment, and it raises the heart rate quickly.

Working (red)
Heart and lungs, shoulders
Helping (amber)
Stomach, back of arms
Do
3 rounds of 1 minute
Rest
30 to 60 seconds between rounds

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Shoulder pain? Skip this one.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Stand with your knees soft. One foot slightly ahead of the other.
  2. Fists up by your chin. Elbows in. This is your guard.
  3. Punch straight out at shoulder height. Turn your hips a little with each punch. Breathe out. Do not lock the elbow.
  4. Pull the fist straight back to your chin. Then punch with the other hand.

Where your hands and feet go

Feet
Shoulder-width apart with one foot half a step ahead, knees soft. Your feet stay in place.
Hands
Both fists up by your chin, elbows tucked in. The punching fist travels straight out to shoulder height and straight back. The other fist stays by your chin.
Body
Hips turn a little with each punch. Shoulders stay down.
The movement
Punch, pull back, then punch with the other hand. Never snap the elbow fully straight.

Watch out for

  • Snapping the elbow straight. Stop just short.
  • Dropping the other hand. Keep it by your chin.
  • Holding your breath. Breathe out with every punch.

Make it easier

Punch more slowly, or do it seated.

Make it harder

Add a small squat between every four punches.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026