But experts agree: Any exercise is better than nothing<\/a>. And new research shows that a short burst of activity can flood the blood with helpful proteins linked to heart health and protection against obesity and diabetes.<\/p>\n Researchers examined a workout called sprint interval exercise, which involves short bursts of all-out effort followed by recovery periods. They studied cycling, but the sprints can also be done running, rowing, stair climbing and with body-weight exercises like squat jumps.<\/p>\n Participants cycled for 30 seconds, going \u201call-out,\u201d or as hard as they could. Then, they received four minutes of recovery time before repeating the process, for a total of six rounds. <\/p>\n That\u2019s only three minutes of actual work.<\/p>\n Get your heart pumping<\/p>\n How does a three-minute sprint beat a 90-minute session?<\/p>\n Researchers found that sprinting caused widespread changes in the blood immediately after exercise. About 25% of the measured proteins changed. Specifically, they saw a surge in proteins associated with blood-vessel growth, tissue remodeling and hormonal signaling.<\/p>\n Many of these proteins were associated with a lower risk of heart and metabolic disorders, including obesity and Type 2 diabetes. Almost all \u2014 32 of 33 \u2014 proteins associated with lower metabolic disease risk were altered by sprinting.<\/p>\n Comparatively, moderate exercise barely changed the proteins in blood immediately after the workout, with less than 1% showing a difference. Beneficial proteins did appear later, but it took three hours.<\/p>\n Only three of the 33 proteins associated with lower metabolic disease risk were found to be altered after moderate exercise.<\/p>\n The reason there\u2019s such a big difference between sprint and moderate exercise may come down to a cell-signaling process called ectodomain shedding, researchers say<\/p>\n This is when proteins already sitting on the outside of a cell are released into the bloodstream, rather than having to be made and released.<\/p>\n Researchers believe sprints free these waiting proteins, which then tell other cells how to fuel themselves, respond to hormones and sense proteins \u2014 enhancing body function and keeping you healthy.<\/p>\n How often should you sprint?<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/09\/tired-woman-sweat-body-training-140670518.jpg\")
Sprint interval exercise can be done biking, running, rowing, stair climbing or using other movements. New Africa \u2013 stock.adobe.com<\/p>\n![\"Woman](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/09\/beautiful-sport-woman-cycling-stationary-140670506.jpg\")
The study looked at cycling in a sprint format workout. Halfpoint \u2013 stock.adobe.com<\/p>\n