Cardiac disease is the leading cause of death in type 2 diabetes patients, but there aren’t many strategies out there to target this deadly dysfunction. Until recently, little was known about the direct impact exercise has on the heart. Researchers made a breakthrough and it involves one of the trendiest workouts from 2014, HIIT (High Intensity Interval Training).

In the study, they observed as participants did bouts intense cycling for periods of 90 seconds. After 12 weeks, they found that cardiac structure and function improved greatly. They also discovered that structural damage in the left ventricle (which alters with type 2 diabetes) had started to reverse. The study reinforces the importance of incorporating fitness into your life, and solidifies that there is no “right” amount of time as long as you break a sweat and get your heart rate up!

READ MORE: 6 Body-Sculpting Exercises You Can Do Anywhere