Full body
Squat to Punches
A squat, then a punch across your body with each arm as you stand. It's low impact cardio that works your legs, with your shoulders and core joining in on the punches.
- Works
- Quads, glutes, front shoulders, obliques, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart and your fists up by your chin.
- 2Squat down, hips back and chest up.
- 3Stand up and punch across your body with one arm, then the other, turning your upper body a little with each punch.
- 4Bring your fists back to your chin and go straight into the next squat.
Cues
- Fists back to your chin after every punch.
- Turn from your middle so your body is behind each punch.
- Soft elbow at the end of every punch.
Common mistakes
- Locking out your elbows. Punch fast but stop just short of straight so you don't snap the joint.
- Punching with just your arms. Turn your shoulders and hips a little with each punch so your core works too.
- Skimping on the squat. Sit back into a real squat each time, chest up, before you punch.
Easier
Squat only halfway down and slow the punches down.
Harder
Throw 4 punches after each squat instead of 2, or squat lower and pick up the pace.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are squat punches good cardio?
Yes. Pairing a squat with fast punches keeps your legs and upper body working together, which gets your heart rate up without any jumping. That makes them a good pick for low impact workouts.
