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Dragging yourself to the gym after a long day can be, well, a drag. Since the first step to fitness is motivation, you may find that a sport is better cardio than endless hours spent on the treadmill or spin class. Boxing is supermodel Gigi Hadid’s go-to workout, and it’s helped her build a strong, lean body — those abs don’t lie. It’s high intensity, anything but monotonous, and when combined with other moves that target problem areas, helps drop fat (and kilos) fast.

Gigi’s own workout consists of 7 moves – regular crunches, bicycle crunches, plank and leg raises interspersed by 3 sets of high-intensity boxing as cardio in between the strength exercises. Now that you know what to do to get Gigi’s body, let’s look at how boxing works, and why it may be the best exercise for the gym and cardio averse.

It burns crazy calories

An hour of boxing alone will burn upwards of 500 calories. Add to that moves like mountain climbers and jump-rope, and you’ve got yourself a calorie-blasting routine. This full-body movement pushes your cardiovascular system to the limit, making heart and lungs work at their maximum capacity, flooding your body with oxygen.

It’s cardio, only with badass boxing gloves on

Don’t fancy going for a run? No problem. That’s where boxing saves the day, because it’s automatic cardio. It keeps your heart rate up during the session and increases your metabolism for hours after you’re done, unlike typical cardio which only burns calories during your session.

It’s good for overall toning and strength

Boxing doesn’t only make your arms stronger. Since it requires force emanating from your gut and the agility of your legs, boxing will help you build a strong core, legs and upper body for defined muscles and increased strength. And it doesn’t make you bulk up, because throwing punches is a fast-paced activity that incorporates cardio, rather than a slow weight-lifting routine (which has its own benefits).

Contrary to how it may seem, boxing isn’t about aggression; it’s about focus. Sure, if you’ve had a tough day, taking it out on a punching bag will help. But more importantly, it helps you centre all your attention onto your aim, and engages your brain to think about the manoeuvres it needs you to perform in milliseconds. It’s like a simultaneous workout for your mind and body!

It boosts happiness and confidence

Body building equals confidence building. Any form of exercise helps you understand your body better, and appreciate the changes that occur with each week of hard work you put in. Boxing has the additional benefit of making you feel stronger and more powerful, and the punching moves make you feel better able to take care of yourself in a fight. Cue total confidence.