The goldilocks zone of boxing workouts—15 minutes gives you time for thorough warm-up, multiple high-intensity rounds, and proper cool-down. OOWEE's 15-minute sessions challenge your cardio, sharpen combinations, and leave you energized (not exhausted). Perfect for serious training without hour-long gym sessions.
Complete workout—warm-up, work, and recovery all included
Builds real cardiovascular endurance
Burns 120-180 calories per session
Time for complex combinations and defensive movement
Shadow boxing engages your entire body—upper body, core, and legs (footwork). It burns similar calories to moderate running but builds coordination and explosive power that running doesn't. Plus, it's lower impact on joints.
Shadow boxing is primarily cardio, but it does build shoulder endurance and core stability. For muscle growth, combine OOWEE workouts with resistance training. That said, your shoulders will definitely feel it after 15 minutes of punching!
Yes, if combined with a calorie deficit. 15 minutes of shadow boxing burns 120-180 calories. Do it daily (7 days/week) and you'll burn an extra 840-1260 calories per week. Pair with healthy eating and you'll see results.
Dynamic warm-up, 5 rounds of guided combinations (jab-cross-hook, uppercuts, defensive slips), pacing cues to keep you in rhythm, and a cool-down. The app calls every punch so you can focus on technique and power.
Download OOWEE and train like a fighter. No equipment needed.
Get OOWEE on the App Store