A two-for-one cardio and strength workout, boxing improves overall fitness, says Jessica Matthews, an exercise physiologist for the American Council on Exercise. “In addition to boosting your strength and cardio, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility,” she says. How else do you think you’re going to dodge and counter punches at lightning speed?

The main physical benefit beginner boxers will see is cardiovascular, says Santa. “Boxing improves your resting heart rate and muscular endurance,” he says. That lowered resting heart rate and increased stamina can give you in edge in your other workouts.

Not only is hitting something a healthy and productive way to help you let go of tension, the rush of endorphins may make you happier too. A study published in Neuropsychopharmacology found that people who engaged in high-intensity workouts for an hour released significantly more endorphins than those who spent an hour on moderate exercise.

Hand-eye coordination is key for boxing. Punching a bag or sparring requires focused movements and amazing recall, challenging your muscles and your mind, says former championship boxer Michael Olajide Jr., cofounder of Aerospace in New York. (Learn how to throw a punch like a pro before you even hit the gym.) Muhammad Ali didn’t “float like a butterfly” for nothing.

It’s easy for your fitness routine to become, well, routine, but boxing will keep you on your toes. “Boxing requires complete focus, which makes the time fly by,” says Santa. And unlike running on the treadmill, there’s always something new to learn (or someone new to spar!), so you have serious incentive to keep training.