Interval training offers numerous health benefits, including improved cardiovascular fitness and increased calorie burn. Short bursts of high-intensity exercise interspersed with periods of lower-intensity recovery can enhance metabolic rate, leading to more effective fat loss compared to steady-state cardio. Additionally, interval training improves muscle endurance and power by challenging the body in varied ways. This training style can also be time-efficient, yielding significant results in shorter workout durations, appealing to those with busy schedules looking to maximize their fitness outcomes.