Shadow Boxing vs Running?

[Creative3]

I need to lose a few pounds, have a good, lean muscle definition underneath, just need to ose maybe 5-7 lbs of fat. I hate running and only do high intensity because it makes me bored, running does. My friend does kickboxing or muai thai and told me to just do shadow boxing at a high pac for 12-15 minutes and that it burns A LOT of fat. I just started doing it this week and for 12 minutes/3 days a week. My pulse rate gets up to around 16/17 beats per 6 seconds which is around 80% rate I believe. Since it's my first week, can't tell if I've lost fat yet but will keep it up for 4 weeks. Also eating 200 calories less each day to help. What do you guys think about shadow boxing?

[db2012]

I need to lose a few pounds, have a good, lean muscle definition underneath, just need to ose maybe 5-7 lbs of fat. I hate running and only do high intensity because it makes me bored, running does. My friend does kickboxing or muai thai and told me to just do shadow boxing at a high pac for 12-15 minutes and that it burns A LOT of fat. I just started doing it this week and for 12 minutes/3 days a week. My pulse rate gets up to around 16/17 beats per 6 seconds which is around 80% rate I believe. Since it's my first week, can't tell if I've lost fat yet but will keep it up for 4 weeks. Also eating 200 calories less each day to help. What do you guys think about shadow boxing?

I shadow box quite a bit, and it's great cardio. How ever don't measure it in total minutes, you're not going to last 12 minutes straight unless you go too easy. Try to think of it as "rounds" I will go super HIT (high intensity) for about 120-180 seconds in intervals. You should be pushing combos as well as defensive body work on your feet. It probably has the same affect cardio wise as running. Try to start with 6-8 rounds like this, I also jog and shadow box together.
There is a park near me I will jog too and shadow box with specific tree's their as a reference, then jog back.

[nitro05]

Good alternative to running for sure, running gets really old pretty quickly, especially if you go a long distance. The shadow boxing I think would be just as effective for what you're looking to do.

[cyco85]

Shadow boxing is fine but hitting a heavy bag is far more satisfying.