Interval training can be structured for maximum benefits by alternating between high-intensity efforts and periods of recovery. For example, a typical session might include short bursts of intense exercise, lasting between 20 to 60 seconds, followed by a rest period of equal or longer duration. This method enhances cardiovascular fitness, burns calories efficiently, and can improve muscle strength and endurance. Incorporating a variety of exercises, such as sprints, cycling, or bodyweight movements, keeps routines engaging and targets multiple muscle groups. Proper warm-up and cool-down phases are essential to prevent injuries and ensure effective recovery after training.