If you’re on the hunt for a workout that will help you burn major calories, sculpt your upper and lower body and lower stress levels, then look no further. It may be time for you to put on a pair of gloves and try boxing. It’s a one-stop sweat that can leave you feeling great from the inside out.

“What’s great about fitness boxing is that you get the best of both worlds because it combines self-defense skills with full-body conditioning,” says Kollins Ezekh, a certified personal trainer based in Los Angeles and head of the Mayweather Boxing franchise.

“Functional fitness is always a good option because you kill two birds with one stone. You get a full body workout while learning a skill, and you get a burst of cardio while working your entire body,” Ezekh says.

But what surprises a lot of people about boxing is how much it involves your core, Ezekh adds.

“Mentally, boxing kind of tricks you, because as you’re focusing on the technique, you’re burning calories and the workout is done before you even know it,” he says.

Boxing can improve coordination, focus, reaction, self-esteem and more for any levels, says certified personal trainer Christian Koshaba, founder of Three60Fit in Arlington Heights, Illinois.

“Boxing has shown to be effective for helping combat neurological diseases like Parkinson’s and Alzheimer’s. Anyone with wrist, elbow or other joint issues can still benefit from shadow boxing or a variety of drills,” Koshaba says.

“When I first started training in boxing, I started with footwork before transitioning to single punches,” Koshaba says. “Shadow boxing in front of a mirror pretending that you are the target is a great way to get a feel for the individual strikes and combinations. You can make corrections on the spot, as well.”

Ezekh says, “The good old jab cross in a fighting stance is a boxing staple and usually a good place to start. You have jab as a speed move and cross as a power move. I like seeing how many jab crosses people can do in 30 seconds and how hard they can rock the bag with the cross.”

Hannah Swoish, a level one USA boxing certified coach, says everything starts with a good stance in boxing.

“You have to have a solid foundation before throwing any punches,” says Swoish, a recent grad of the University of Pittsburgh who had been a high school and collegiate gymnast but had to give up the sport after an injury.

“A lot of people are too eager to ‘hit something’ and don’t care to take the time to learn how to stand in order to throw punches properly. The proper stance entails the following and more: hands up in guard to protect chin and face, chin down, staggered footing for stability, elbows in, slight bend to knees, and a slouch to counterbalance,” she adds.

Square up with Kollins Ezekh:

1. Time for a warmup.

• Cross body jacks: As you jump, open and close your legs while also opening and crossing your arms (30 seconds).

• Jab cross punches: Get into fighting stance, then punch left then right (30 seconds).

• Jump forward and walk back: Jump with both feet about four steps in front of you and shuffle back (30 seconds).

2. Boxer’s core circuit: Strengthen and tone the core.

• Heel touches: In the situp position, keep your upper body up and touch your heels (20 reps).

• Windscreen wipers: Lift your legs to the left, middle and right (20 reps).

• Russian twists: Not letting your upper body touch the ground, tap your hands left and right (20 reps).

3. Strength: Increase punching power

• Decline pushups: Elevate your legs and do a standard pushup (15 reps).

• Tricep dips: Use a bench or chair and keep your back straight as you go up and down (15 reps).

• Bench skull crushers: Put your hands on an elevated surface to do a standard pushup (15 reps).

4. Finishers

• Throw a combination of punches and drop down to the ground: Get up, repeat (20 reps).