The goal of interval training is to alternate between high-intensity bursts of exercise and periods of lower intensity or rest. This training method is designed to increase cardiovascular fitness, enhance caloric burn, and improve anaerobic performance. By incorporating varying intensities, interval training can effectively push the body past its usual limits, leading to better fitness adaptations. Additionally, this style of training often requires less total workout time while still achieving significant results compared to traditional steady-state cardio exercises.