I recently got back in the boxing ring after almost three years of casual to no working out. My first few painful weeks back into the routine of training for a fight have reminded me that this sport works a body like none other. And I’m not talking about getting beaten up. Of course, there is that element if desired, but boxing training is primarily other than that. I’ve been a runner, a college basketball player, done weights and all of the other gimmicky machines that come along with a gym membership (and found many useful); but nothing does what boxing does.

What sets the particular fitness routine apart from other workouts is that it actually doesn’t require a gym membership or a trainer. It doesn’t really even require any equipment at all. It is, of course, really helpful to go to an official boxing gym and work with a trainer if one really wants to learn how to punch, but the fitness (and body) itself can be completely free.

Generally about one third (around 30 minutes) of every boxing workout consists of jumping rope. It’s the greatest sport within a sport imaginable. If you don’t know how, learning can be challenging, probably even exasperating; but once the basics are mastered, it’s rhythmically rewarding, like dancing, and for the eager competitor who needs constant motivation there’s always another trick to learn: the heel exchange, the crossover, the double jump, the double crossover, etc. It also might be one of the least gendered physical activities.

Shadowboxing (boxing without an opponent) is another essential part of practice, and it’s even less limiting than jumping rope. It can be done anywhere but best in front of a mirror. It’s not easy to box yourself. I felt ridiculous at first as I concentrated on every awkward motion I made. However, shadowboxing can help you get to know your own posture as well as the areas you both favor and neglect. It’s also really hard to sustain for more than 15 minutes or so at a time. It’s best to start out slow and build up.

I asked my trainer the other day if he thought I should start lifting weights in preparation for my first fight after several years of laziness. Surprisingly, he said no and instead suggested that I concentrate on lifting my own body weight. Examples of this are push-ups (Even knees on the floor, ‘œgirl style’ push-ups do make a difference. Don’t be scared.), sit-ups/crunches, dips, and pull-ups. There are dozens of varieties of crunches and several of push-ups as well, so boredom doesn’t really need to be an issue. A yoga ball can afford even more dynamism to your workout.

My current trainer is also really excited about what he calls the ‘œfitness circuit.’ I’ve found that this can be composed of pretty much anything for around twenty minutes but is basically like primary school calisthenics. Here’s a website with some ideas for your very own at-home ‘œfitness circuit.’

It may be more difficult for some people to work out alone and often easier to have a work-out partner with whom to practice accountability. Some just can’t do it without a trainer and/or engaging machinery. However, if you’re short on funds and want desperately to get fit, try working out like a boxer. It really requires only you.

Don’t forget to stretch. Music always helps. Smoking doesn’t.

The average U.S. gym membership costs $50 per month. A jump rope will cost as little as $5 once.