As busy on-the-go women, we’ll seize any opportunity to get two things done at once. That often means sneaking in workouts whenever possible, clocking extra steps at the grocery store, slipping in a few yoga poses between Zoom meetings, and lifting the kids into their high chairs for some functional strength training.

In service of that double-duty lifestyle, we’ve researched the best self-defense classes that double as workouts, so you can learn to kick butt while working up a sweat.

Boxing 

Boxing is one of the best upright forms of self-defense. It teaches you to fend off various oncoming attacks, anticipate your opponent’s moves, and rebound from any blows that land. It’s a rigorous workout that includes aerobic and anaerobic components, cardio, and strength and resistance training. It also hones reflexes, coordination, and balance. Not all boxing classes are created equal. To get the maximum benefits, find a class focusing on actual ring training rather than just a boxing-inspired fitness class.

Brazilian Jiu-Jitsu 

Brazilian Jiu-Jitsu is a floor-based fighting system designed to help a smaller, weaker opponent defeat a larger, stronger aggressor. That makes it a uniquely helpful option for women who are often at a physical disadvantage in altercations. The hips are one of the primary muscle groups used in a BJJ fight, which is another benefit for women who naturally have stronger hips than men. A lot of the training is in on-the-ground matches that are short but intense, giving a similar benefit to a HIIT workout.

Fitness and self-defense educator and influencer Alicia Reitz said in one of her Instagram videos, “I’ve been practicing Brazilian Jiu Jitsu for over a decade now and it is life changing for a young woman…they will be unstoppable.”

Krav Maga

Krav Maga is a self-defense system initially designed for the Israel Defense Forces that fuses techniques from Aikido, Boxing, Judo, Karate, and Wrestling. It’s become popular among civilian practitioners worldwide because the methods are based on real world situations and consider your natural response to a high-stress situation. With Krav Maga you’ll learn skills like what do when an attacker grabs you from behind, draws a weapon on you, grabs your wrist, attempts to choke you, and many others. The technique practice is often paired with warm ups and sparring that get your heart rate up.