Interval training benefits cardiovascular fitness by alternating between high-intensity and low-intensity exercises, maximizing heart rate variability and improving overall aerobic capacity. This training method enhances metabolic processes, leading to increased fat oxidation and improved oxygen delivery to muscles. Interval training is efficient, allowing for significant fitness gains in shorter workout durations compared to steady-state cardio. Furthermore, it has been shown to maintain or increase muscle mass while promoting fat loss. This dynamic approach can keep individuals engaged in their fitness routines.