Justin Theroux's favorite workout involves getting hit by a woman

Justin Theroux attributes his chiseled muscles and fat-free physique to regular sessions in the boxing ring.

At 46, Justin Theroux is built like a superhero, with his chiseled muscles and seemingly zero-body-fat physique. This may have something to do with the fact that he is a regular in the boxing ring at Gotham Gym in New York City’s West Village — despite the fact he isn’t a fan of being on the receiving end of a punch. (And who can blame him?)

In a new interview with Men’s Health, the actor, writer and producer isn’t too proud to admit that he gets taken down by one of the instructors at the gym — a woman who is six inches shorter than him. “I hate getting hit. And she’s so fast — a better boxer than me by far. It’s so frustrating,” he confessed. “A couple times she really rang my bell. And I was a combination of hurt and pissed. Am I gonna cry or knock her head off? But I couldn’t touch her. Too quick.” Who doesn’t love a man who can gracefully admit defeat, right?

And he’s not ashamed of feeling the way he does in the ring, because he thinks that sort of reaction is a natural part of the sport. “But I see that a lot in sparring,” he continued. “People get pissed, get emotional, and that’s kind of the point of sparring: Keep breathing, remain loose, not tense.”

Just how often does he box it out? Almost every day. According to one of his trainers, Gotham Gym owner Rob Piela, Theroux comes in five days a week. In addition to spending 40 minutes boxing, he hits the weight room for 20 more doing “the basics” — “timeless weight-room exercises” like ab work, circuits or weightlifting.

If you haven’t tried boxing, you might want to think about putting on some gloves. While it may be one of the most physically demanding workouts for your lungs, heart and muscles, the payoff is worth it. Longer life expectancy, less stress and more muscle are just a few impressive health benefits you can reap from time in the ring. And it definitely is a fat-blasting workout: Training like a boxer can burn around 30 calories per minute. It’s also an effective muscle builder because throwing continuous punches pushes your muscles to their maximum power and speed.

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And, no, boxing isn’t just for men. Just ask supermodels Irina Shayk, Gigi Hadid and Kendall Jenner, just a few of the celebrities who train at Gotham Gym. In addition to cardio, boxing can help women with balance, coordination, strength and mental health. “Feeling powerful, strong, independent are all side effects for women with boxing. Just walking into the gym and getting your hands wrapped for the first time makes you feel tough,” Lauren Lobert, DPT, OMPT, CSCS, and founder of APEX Physical Therapy in Brighton, Michigan, told LIVESTRONG.COM.

Even if boxing isn’t your thing, follow Theroux’s lead by finding an exercise you actually enjoy doing to keep fitness a consistent part of your life!