Interval training offers multiple benefits over steady-state cardio, primarily by improving both aerobic and anaerobic fitness. It involves alternating periods of high-intensity exercise with rest or low-intensity activity, which boosts caloric burn in a shorter time frame. This training method enhances the body's ability to utilize oxygen and increases metabolism, leading to greater fat loss. Furthermore, interval training can improve cardiovascular health, increase muscle endurance, and help in breaking through fitness plateaus that may occur with prolonged steady-state workouts. This varied approach leads to greater engagement and motivation.