The main benefit of high-intensity interval training (HIIT) is its ability to improve cardiovascular fitness and aid in efficient fat loss in a shorter amount of time. HIIT sessions, characterized by alternating short bursts of intense activity with recovery, elevate heart rate significantly. This can lead to enhanced aerobic and anaerobic capacity while burning more calories in less time compared to traditional steady-state workouts. The metabolic afterburn effect of HIIT also helps in continuing to burn calories post-exercise.