This one-minute workout could transform your health
Influencers call sprinting the ultimate fat-burning workout. Experts say it’s more nuanced—but research shows this high-intensity exercise offers surprising benefits for the heart, muscles, and even the brain.
Sprinting has been getting a lot of hype online. But the research backs it up: short, intense bursts of running offer powerful benefits—from cardiovascular fitness to strength and cognitive function. And you don’t have to do it every day to see results.
Because it’s high-impact, sprinting isn’t right for everyone. But for those without physical limitations or injuries, it can be an “outstanding choice for variation in one’s workout routine,” says Ken Clark, a certified strength and conditioning coach and associate professor of kinesiology at West Chester University in Pennsylvania. Here’s what you need to know about the science-based benefits of sprinting and how to do it safely.
What are the benefits of sprint training?
Sprinting involves short, all-out efforts—bursts of movement lasting anywhere from 15 seconds to a minute, followed by periods of rest or active recovery. “You are really maxing out your systems and that creates a big driver for adaptation,” says Katie Hirsch, a researcher and assistant professor of exercise science at the University of South Carolina. “Your body kind of goes, holy crap, what did we just do? I better really adapt in case we do that again.”
This style of training has been shown to improve VO2 max—the maximum amount of oxygen your body can use during exercise—which is considered one of the best markers of cardiovascular fitness. Boosting your VO2 max through sprinting can also make other workouts feel easier.
Some research suggests sprinting may be especially effective for women’s cardiovascular health. In a 2016 study, women who performed just four minutes of sprint intervals per week for 12 weeks achieved greater VO2 max gains than men following the same protocol. “We’ve seen that more women respond favorably to this type of training,” Hirsch says.
Sprinting can also support overall heart health and reduce cardiovascular risk factors, such as blood pressure and cholesterol, says Heather Vincent, vice chair of research and director of the University of Florida Health Sports Performance Center.
But the benefits go beyond the heart and lungs. While sprinting, you apply high rates of force to the ground, recruiting fast-twitch muscle fibers—those responsible for speed and power—that are often underutilized in day-to-day movement or low-intensity cardio. “As we age, we tend to lose those fibers in both size and volume, which is a problem,” says Vincent. Sprinting helps preserve them, which can translate to better agility and coordination later in life.
It’s also one of the few cardio workouts that support bone density, particularly in areas like the spine, hips, and femurs. You won’t get the same skeletal benefits from cycling, says Vincent. A 2023 meta-analysis even found that short-distance runners had better bone mineral density than long-distance runners.
Sprinting may also benefit your brain. “There’s now some data to show that sprinting or high-intensity exercise can actually help control some age-related degenerative decline, like in Alzheimer’s,” says Vincent. “It’s that high blood flow that comes from the sprinting activity that appears to be really beneficial.”
Perhaps the most surprising benefit? You don’t need to do much of it. “We’ve seen VO2 and muscle health benefits with just two sessions a week,” says Hirsch. “It’s one of the best bangs for your buck.”
Can sprinting help you lose fat and build muscle?
Despite the hype, sprinting isn’t a miracle shortcut for fat loss or muscle gain. But research does support its role in boosting metabolism and helping maintain strength. “Compared to sustained endurance exercise, sprinting can lead to greater fat burning in the post-exercise period and during rest intervals,” says Vincent. That metabolic afterburn—formally known as excess post-exercise oxygen consumption—can contribute to a higher overall calorie burn.
Still, “you can get to the same place with different types of exercise,” she says. “But to get fat loss, we need to be in some level of calorie deficit.” A 2017 study on sprint training found its effects on body composition were similar to those from medium-intensity exercise. The best choice for fat loss is the exercise you’ll stick with.
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Another common claim is that sprinting builds muscle, particularly in the glutes, hamstrings, and quadriceps. “On social media, when people say you’re gonna lose fat and gain muscle, it makes it sound really extreme—like we’re really gonna get shredded. That’s not what’s gonna happen,” says Hirsch.
Still, sprinting does activate large muscle groups and fast-twitch fibers, which can lead to some hypertrophy, especially in those new to training. A 2009 study found that women had a greater growth hormone spike after sprinting than men, which could result in more muscle development in women than men. But don’t expect significant gains unless you’re pairing it with strength training.
“It’s not necessarily a replacement for strength training, but what it can do is promote maintenance of muscle size and muscle power,” says Vincent. Hirsch agrees: “Weights are still your best stimulator of muscle, but sprinting does stimulate muscle better than any kind of steady state cardio, like a long run or a walk.”
How to safely add sprinting to your routine
Sprinting sounds simple in theory—just run fast. But it’s more demanding than it looks. “You wouldn’t want to just jump off the couch and then immediately start a really high intensity sprint training program,” says Clark.
Start with a solid fitness base. If you’re not there yet, walking or jogging may be a better entry point. Then, ideally with guidance from a trainer or coach, you can work sprint intervals into your routine. Hirsch recommends starting with two sessions a week and capping at three; otherwise, you may overdo it and wear your body out.
“For the first few weeks, your sprints might be around 70 to 80 percent of maximum, so you let the body condition,” says Vincent. “Each time you exercise, your body adapts a little bit and becomes more durable and tolerant.” Then, after three weeks, you can increase the intensity to approximately 90 or 95 percent of your maximum effort. Keep the intervals short—10 to 30 seconds—to safely introduce your body to the intensity, says Vincent.
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Always follow them with a full recovery, allowing your heart rate to return to normal. As you stride, keep your form in mind. “You generally want to try to strike pretty close to your hips or your center of mass,” says Clark. “You don’t want to try to reach your leg out in front of you for longer strides.”
Warming up is a non-negotiable for something as intense as sprints. “You could take a 5 to 10-minute walk or moderate jog to get the core temperature elevated and the muscles and joints warm,” says Vincent. Then add dynamic movements, such as leg swings, high knees, or butt kicks. Plyometric drills, such as squat jumps or box jumps, can also help prepare your muscles.
The footwear and surface also have to be appropriate, says Clark. A turf field and good pair of trainers can reduce impact. Treadmills work too—if they aren’t too stiff.
People with osteoarthritis or lower body injuries should steer clear of running sprints, says Vincent. If running isn’t an option, you can get similar benefits from performing sprint-style intervals on a bike, in the pool, or on an elliptical. The same principle applies: 30 seconds to a minute of all-out work, followed by an adequate rest period.
Finally, don’t treat sprinting as a one-size-fits-all solution. “Your body likes variation to adapt,” says Vincent. “Make sure that you’re covering all training zones—weight training, high intensity, low intensity aerobic exercise, mobility. If we start eliminating pieces, we run the risk of becoming imbalanced and then opening up the door for injury.”
