The first rule of fight club is that there is no fight club. But that’s not exactly true. Boxing is making a comeback in the fitness world, and boutique boxing studios are sweeping the nation. Why the resurgence?

“Boxing is highly effective in increasing your heart rate in a short amount of time,” says Kollins Ezekh, ACE-certified group fitness expert and director of programming at Mayweather Boxing + Fitness. “That makes it good for high-intensity interval training (HIIT), which is one of the most effective ways to get into shape. A 45-minute boxing training session will target nearly every muscle group in your body, torch calories, burn fat and create lean muscle.”

Boxing Benefits

Becoming fit, lean and toned are all great side effects of learning the sport of boxing. “It’s especially great for toning your arms and abs and really targeting those problem areas for many women,” Ezekh says. “With each punch, you are actively engaging your upper-body and core muscles without adding additional weight, which means you’ll tone without bulking.” Other, possibly unexpected, benefits include the following:

• Self-defense. Women can learn how to defend and protect themselves from dangerous situations by throwing proper punches. You will undoubtedly feel more confident knowing that you are developing a practical and valuable skill from a safety standpoint.

• Stress relief. Having a bad day? Take it out on the bag. Boxing is highly therapeutic because the act of hitting a heavy bag as hard as you can is emotionally satisfying.

• Empowerment. Through boxing, you can really become your own inner champion. Boxing allows women to push their bodies to the limit and test their mental strength and stamina. After conquering a boxing workout, women can carry the same feeling of confidence and strength with them throughout every aspect of life.

Conditioning Circuits Show Results

Now, if you aren’t ready to start taking punches, no worries. As one of the most dominant boxers of all time, Floyd Mayweather capitalized on his impressive level of conditioning while competing in the ring. That means that there’s no need for you to actually fight an opponent to reap the benefits of this sport — in fact, much of boxing’s magic happens long before you step into a ring.

“We always include both a fitness and boxing component in each workout,” Ezekh says. “A combination of heavy bag work and conditioning circuits on the floor effectively targets the whole body, simultaneously leaning you out and building strength.”

Floyd Mayweather–Approved Workout

In the words of Mayweather, “Your health is your wealth.” Although the following routine has been adapted, it mimics his typical training regimen:

Jump Rope

Jumping rope is a great tool that boxers use to stay lean and build their cardio base. Plus, it requires good hand-foot coordination, which is crucial to moving around the ring and staying elusive. Jumping at different tempos provides a great workout. Jump slow and steady for 20 seconds, then increase the pace by either jumping faster, double jumping or increasing the height in order to simulate the flow of a real fight. The most important thing is to remember to stay light on your toes. (Jump rope for three minutes.)

Shadowboxing

Work on two basic punches: jab and cross. Start with the jab first. Begin with your boxing stance, with your nondominant foot in front. Bend your knees slightly, keep your chin down and both hands up, protecting your face. Extend your lead hand (or nondominant hand) forward to strike the target and lightly pick up your lead foot and step it forward as you strike. For the cross, rotate your upper body as you extend your dominant hand. Make sure to pivot on your back foot and turn your hips in order to bring power to the punch. (Repeat the following combination three times.)

• Jab
• Jab
• Double Jab
• Double Jab
• Jab, Cross
• Jab, Cross
• Double Jab, Cross
• Double Jab, Cross
• Jab, Cross, Jab, Cross
• Jab, Cross, Jab, Cross

Running

Mayweather runs 6 to 7 miles each day as a part of his training regimen because it’s a great way to build stamina. Remember to focus on your breath, keep your chest up and use your arms as momentum. (Run at a strong pace for 1 mile.)

Prisoner Jump Squat

This is a great movement that combines booty work and cardio bursts. With your hands behind your head, go into a deep squat and explode as you jump into the air. The wide range of levels through which you move your body in this exercise ensures that many different muscles are being engaged. Keeping your hands behind your head also works the shoulder muscles that are often hard to target. (Do 15 reps and repeat three times.)

Mountain Climber

A good cardio exercise that can be done at home without much space at all to immediately raise your heart rate is mountain climbers. Plus, they are very low impact, minimizing the possibility of common injuries associated with other forms of cardio, like running. Start in plank position, engage your core and bring your right knee toward your chest. Return to plank. Switch legs, bringing your left knee forward. Keep switching legs and pick up the pace until it feels like you’re running in place in the plank position. (Perform mountain climbers for 30 seconds and repeat three times.)

Push-Up

Push-Ups are very simple, but one of the most effective movements to completely target the upper body and back muscles — they are also one of Mayweather’s favorite ways to activate his entire body and build strength and tone. (Do 10 reps and repeat three times.)

Footwork

Bouncing on both feet in a fighting stance, focus on your footwork by bouncing forward with your lead foot and doing the same backward with your back foot. Footwork exercises can burn calories, get you light on your feet and make you a more proficient boxer. Hold light (3-pound) weights to burn more calories and build endurance in your upper body. (Do footwork exercise for three minutes.)

Written by Jill Schildhouse for Oxygen Magazine and legally licensed