Start Boxing Today With the App
The Shadow Boxing App gets you training in minutes: download it, pick a workout and follow the coach. No account to create, no ads, and a real free tier to try everything at your own pace. Here is exactly what you get, for free and with Premium.
What you get for free
The free version is a real starting point, not a locked demo. You can learn the basics, complete full workouts and keep training without ever paying.
Workouts, videos and a beginner program
The free tier includes guided workouts, technique videos and programs. Most people begin with the "Start boxing in 30 minutes" program: it takes you from zero to throwing your first combos in a single session. From there, free workouts let you practice shadow boxing and keep improving. Curious about the method? See how we help you learn boxing with an app.
A completely free boxing timer
The app ships with a free boxing round timer on iPhone, iPad, Apple Watch and Android. Set your rounds, rest periods and go, or pick pre-made timers following the official rules of boxing, MMA and Muay Thai. Free, and without ads.
No account, no ads, works offline
There is nothing to set up: no account creation, no email, no ads interrupting your rounds. Workouts run entirely offline, so you can train in a basement gym, a garage or anywhere without signal.
The full technique catalogue
Browse the complete list of techniques for free: every punch, defense and movement with detailed descriptions and references to videos from known boxing experts. A reference you can come back to between workouts.
Warmups and bodyweight training
The free version also includes warmup sessions and bodyweight exercises with follow-along videos, so you can prepare properly and build strength and cardio without any equipment.
Equipment workouts
Got gear? The free version includes workouts for the jump rope, the heavy bag and the speed ladder, so you can put your equipment to work from day one. See everything on the equipment workouts page.
Features you'll love
Real boxing training
These are the same drills you'd get walking into a boxing gym or working with a coach: rounds, combos called out in real time, defense and footwork. Every technique is demonstrated on video by professional coaches, so you learn boxing the way it's actually taught, not a fitness-class version of it.
Purpose in every round
Instead of wandering through rounds throwing the same 1-2, the app tells you what to work on: combos, speed drills, power phases, defense. Whether you're shadow boxing in your living room or hitting the bag in a garage, every round has a job to do.
Never the same session twice
Workouts are generated on the spot, so no two sessions ever play out the same. The app also suggests what to do next based on your level and goals, so you always know where to start.
Boxers who started before you
The app is rated 4.9 / 5 from over 8000 reviews on the App Store and Play Store. Here is what a few of them say:
Great app for boxers...
Lionstrike...who want to train anytime, anyplace! I’m not one to usually review apps but this app is a big help for someone who wants to train while also traveling constantly.
Excellent Digital Coach
puffychipmI live in a rural environment with no access to a boxing gym. This app mixes up the training well and acts as an excellent on-the-go coach.
Great app!
T-jockeyWorks perfectly for me it’s simple and allows me the freedom to modify my training session, definitely recommend!
Great all around app
CBuikeWhether you’re a pro, amateur, or just doing boxing for fitness this app can help depending on what you need. Even if you don’t get the premium model you can still use the free workouts for a good warm up or learn some new techniques. This app really helps me when I’m not at the gym.
Perfect boxing app
KKCBBWas the exact timer app I was looking for. No more stock iPhone timer! You can tell this was made by someone who actually fights. The shadow boxing workouts are great too!
Built by a boxer
hps5314Amazing app! I never reviewed an app before, but this by far is the best for anybody who wants to learn or polish their boxing skills. 11/10, would recommend.
Before you download
Do I need to know how to box?
No. The "Start boxing in 30 minutes" program and the technique videos are made for complete beginners. If you already box, more technical workouts and programs are waiting for you.
Do I need any equipment?
No equipment is needed: every workout can be done shadow boxing. A punching bag, jump rope or speed ladder simply unlocks more options.
Which devices are supported?
The app runs on iPhone, iPad and Android phones, with a timer companion on Apple Watch. Workouts work fully offline.