Interval training is a method that alternates high-intensity bursts of activity with lower-intensity recovery periods, making it an effective approach to improve overall fitness levels. This type of training boosts cardiovascular endurance, increases metabolic rate, and enhances calorie burning during and after exercise. For example, a runner might sprint for 30 seconds followed by 1 minute of walking or jogging. Interval training can be adapted to various activities, such as cycling, swimming, or strength exercises, making it versatile and appealing for enhancing performance and fitness in a shorter timeframe.