The benefits of interval training compared to steady-state cardio include increased calorie burn in a shorter amount of time and enhanced metabolic rate post-exercise. Interval training alternates between high-intensity bursts and lower-intensity recovery periods, which can lead to greater cardiovascular improvements and fat loss. It also allows for a more engaging workout, reducing boredom associated with steady-state cardio. Additionally, interval training can improve aerobic and anaerobic fitness, making it an efficient choice for enhancing overall fitness levels while also saving time.