Shadow boxing, a training method that accompanies the martial arts, is mainly used to prepare the muscles before training them, but it can also be a great workout on its own.

Doing a boxing workout at home is easy. All you need is a yoga mat, a guided routine of various punches, and space to move around.

I DON’T BOX, so the idea of sparring with an imaginary opponent in a shadow boxing class seemed like it would require superhero-level inventiveness. I gave myself a pep talk beforehand. I have ...