Body · 30 s · MiniMove+
30 seconds of shadow boxing
Shadow boxing means throwing punches at the air, jab, cross and hook, for 30 seconds. It is a let-off-steam Move for beginners that needs no gloves, no bag and very little space.
How to do it
30 seconds of shadow boxing, step by step.
Stand with your feet staggered, fists up by your chin.
Jab: punch straight out with your front hand.
Cross: punch with your back hand, turning your hips.
Hook: swing your front fist round at head height, then repeat the combo for 30 seconds.
Seated version
Seated punches, 30 seconds.
Playable
Try it now: 30 seconds.
Start the timer and do the Move until the ring closes. In the app, the same timer checks it.
Why this Move
Why it's a good Move before a scroll.
A fun way to let off steam
Works arms, shoulders and core
Seated version for the office chair
Stop if anything hurts, and swap the Move with “I can't do this” in the app. MiniMove is a wellbeing app, not medical advice.
What it unlocks
How much does it unlock?
Every Move opens the app for the window you chose, and every Move counts.
Window lengths, in minutes of real use
- 5min
- 15min · default
- 30min
- 60min
- Windows count real use: minutes spent in the app, not on the clock, capped at 2× that.
- It goes into your Bank, next to every other Move you did today.
- Change your mind after the Move? Skip the scroll and earn 15 XP.
- MiniMove+ Earn more: do it twice in a row for a double window, up to 60 minutes.
Questions
About 30 seconds of shadow boxing
How long does it take?
About 30 seconds, start to finish. Every Move in MiniMove takes 90 seconds or less.
What if I can't do it?
Do the seated version instead. Seated punches, 30 seconds. Still not right for you today? “I can't do this” in the app swaps in another Move and stops suggesting this one.
How many minutes does it unlock?
Whatever the Move, it opens the app for the window you chose: 5, 15, 30 or 60 minutes of real use (15 by default), capped at twice that on the clock. It also goes into your Bank. With MiniMove+ “Earn more” on, doing it twice in a row earns a double window, up to 60 minutes.
Ready?
Your next scroll starts with a small win.
Free, no account. iPhone with iOS 26.5 or later.