At 54, First Dates star Fred Sirieix is showing no signs of slowing down when it comes to his fitness.
While the TV personality is no stranger to tough gym sessions, his latest workout proves you don’t always need equipment or heavy weights to work up a sweat. In fact, his latest cardio session involves little more than throwing punches in the fresh air.
Sharing a clip of himself shadow boxing on Instagram, Sirieix said the workout forms part of his morning routine, alongside a daily walking habit he has maintained for more than two months.
‘Just back from my walk. #66 morning streaks of 10K steps in a row,’ he wrote in the caption. ‘It’s such a great way to start the day. Part of my routine is shadow boxing. I felt very loose today and my hands seemed like they were flying.’
What Are the Benefits of Shadow Boxing?
Shadow boxing may look less demanding than hitting a heavy bag, but don’t underestimate its ability to challenge your cardio.
By combining punches with footwork, you can elevate your heart rate without needing to set foot in the gym.
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The idea is simple: practise drills such as jabs, straights and hooks without making contact with a bag, pads or sparring partner. Keeping your feet moving while throwing repeated combinations recruits muscles across your upper and lower body, increasing your oxygen demand and heart rate.
For those looking to improve their endurance, gradually increasing the duration and intensity of your sessions can help develop aerobic fitness over time. And because there’s no equipment involved, it’s an accessible way to follow Sirieix’s lead and add more movement to your day.
To try it yourself, shadow box for 45 seconds, rest for 15 seconds and repeat for 5-10 rounds.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
