Interval training can enhance cardiovascular fitness by alternating periods of high-intensity exercise with lower intensity recovery phases. This form of training challenges the heart and lungs, improving their efficiency and capacity over time. Research shows that interval training can lead to superior gains in aerobic and anaerobic fitness compared to steady-state cardio. Additionally, it can burn more calories in a shorter time period, which can be beneficial for weight management. Regularly incorporating intervals into workouts can facilitate quicker achievements of fitness goals.