Interval training offers several cardiovascular benefits. This exercise method involves alternating between high-intensity bursts and low-intensity recovery periods, which can enhance aerobic capacity more effectively than steady-state workouts. Interval training elevates heart rate, improving cardiovascular health and efficiency, and allows for greater calorie burn in less time. Moreover, it can lead to improved insulin sensitivity and lower blood pressure, significantly benefiting overall heart health. Athletes also utilize interval training to increase speed and endurance. Its flexibility makes it suitable for various fitness levels.