The primary benefit of interval training is its ability to improve both aerobic and anaerobic fitness in a short time frame. This method alternates between high-intensity bursts of exercise and lower-intensity recovery periods. Such training can enhance metabolic rate, leading to increased calorie burn even after workouts, known as the “afterburn effect.” Furthermore, interval training can be customized to fit various fitness levels and goals, making it a versatile and efficient workout strategy for different individuals.