More times punching the air in 30 seconds

The exercise of punching the air, also known as shadow boxing or punching without a bag, is a form of cardiovascular exercise in which the movements of a boxer are imitated without a real opponent. The exercise is usually done standing, with feet shoulder-width apart, knees slightly bent, and fists clenched. From here, a series of punches, jabs, uppercuts, and hooks are mimicked while moving the arms and feet in a fluid and rhythmic pattern.

The exercise of punching the air not only improves cardiovascular endurance, but also helps to develop coordination, arm and shoulder muscle strength, and boxing technique. Additionally, it is a low-impact exercise that can be performed by people of all ages and fitness levels.