A new survey has found that boxing is the best way to burn calories.

Daily Mail reports that every popular sport and activity was measured with male and female participants (of relative fitness) recording the number of calories they burned.

The survey found that stepping into the ring for an hour will slay at least 800 calories, followed by squash, which burns 748 calories in a 60-minute sesh.

Rowing on a lake or river came in at third, burning 740 calories, but hitting the machine at the gym will only burn 440. It’s a similar story for road running, which burned 700 calories while doing it on a treadmill will only burn 580.

Sticking to weights will only burn 380 calories, but don’t let this discourage you from picking up a dumbbell. Experts say strength training is beneficial in the long run as lean muscle mass needs more energy to maintain itself than fat.

“Muscle is metabolically active, meaning that the more of it you have on your body the more calories you’ll burn throughout the day even when you’re not exercising,” Nick Clayton, M.S., M.B.A., personal training program manager at the National Strength and Conditioning Association, told SELF.

Plus, it’s good to keep in mind that the number of calories you burn in a workout will be influenced by intensity, duration and your own body composition. But there’s certainly no harm in getting your swing on.