Get fit AT HOME

Add a new twist to your home workout and let off some steam at the same time - no kit needed!

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Want a workout that also offers a safe space to vent? Punchbags aren't something most of us would usually have at home, which is why we present to you the simpler shadow boxing - essentially, throwing punches at the air. But don't think this won't get your heart rate up and make you break a sweat! 'It's fun, low-impact on the body, crazy on the calorie burn, requires no space or equipment and, best of all, anyone can do it,' says expert fitness coach Giles Salter (chertseyfitnessstudio.co.uk). So, what are you waiting for? Get to grips with the moves below, then try our easy workout.

Getting started

First, get into the boxing stance. With feet shoulder-width apart, step back with your dominant foot. Turn your back foot out and your front foot in. Clench your fists, bend your elbows and, remember, when throwing shots, always tuck your chin into your lead shoulder. Try to hold this stance at all times.

* You may prefer to practise in front of a mirror so you can check out your technique.

The simple circuit

This routine involves performing each exercise for one minute and, after each move has been completed, having a 90-second recovery period. You can gradually work up to more circuits when it feels easier.

1 Shadow boxing punches of your choice

2 Butterfly sit-ups

3 Shadow boxing punches of your choice

4 Glute bridge

5 Shadow boxing punches of your choice

6 Toe reachers

7 Shadow boxing punches of your choice

8 Scissors

9 Shadow boxing punches of your choice

10 Sumo squat arm pulse