Interval training helps improve speed and endurance by incorporating varied intensities within a workout. This method alternates between high-intensity bursts and lower-intensity recovery periods, enhancing aerobic and anaerobic fitness simultaneously. The increased intensity improves cardiovascular capacity and overall stamina, enabling individuals to sustain longer workouts. Moreover, interval training promotes greater calorie burn during and after exercise due to the EPOC effect, leading to enhanced weight management. Incorporating intervals into cardio routines ultimately yields impressive fitness gains while keeping workouts stimulating and engaging.