Interval training can significantly improve cardiovascular fitness by alternating between high-intensity bursts and lower-intensity recovery periods. This approach challenges the heart and lungs more effectively than steady-state cardio, leading to greater improvements in endurance and overall fitness levels. High-intensity intervals result in increased heart rate, which enhances cardiovascular adaptations and can elevate metabolism post-workout. Additionally, interval training can be time-efficient, providing substantial benefits in shorter durations. Overall, integrating interval training into fitness routines can yield impressive cardiovascular health improvements and support weight management goals.