Shadowboxing is a training method that accompanies the martial arts, especially boxing. It's typically used as a warm-up to gradually increase heart rate and prepare the muscles for training. In shadowboxing, a contender moves around the room and throws punches at the air in a way that mimics fighting or sparring.
Shadow boxing
How to do it: Adopt a fighting stance and bounce on your toes as you shadow box. Dip and weave to your heart's content.
Why: This can help consolidate the rest of your workout as it benefits cardio strength, legs, core and arms. Jog on the spot between low- and high-intensity punching for a HIIT style cardio workout.