Seven minutes is long enough to practise one clear idea and short enough to start without negotiating with yourself. Keep a little space around you, put your phone where you can see it and treat the session as practice rather than a test.
The 7-minute routine
Minute 1 — settle. Move lightly, breathe through your nose when you can and let your shoulders drop.
Minutes 2–3 — straight shots. Work jab, cross, reset. Return your hands to guard and keep your feet under you.
Minutes 4–5 — add an angle. Step off after the combination, then come back to your starting point. Small, quiet steps are enough.
Minute 6 — change the rhythm. Alternate a relaxed combination with ten seconds of sharper movement. Stay technically tidy.
Minute 7 — finish clean. Slow down, breathe and note one thing that felt better than the last round.
ShadowCoach gives solo training a little structure: set the phone down, follow a round and review your form without needing a bag or a partner. It is a training aid, not medical advice or a replacement for a qualified coach.
Try ShadowCoach on iPhone →For more ideas, read boxing training without equipment or the seven-minute workout notes.