High-intensity interval training (HIIT) provides significant benefits for cardiovascular health. It involves short bursts of intense exercise followed by rest or low-intensity periods. HIIT has been shown to improve cardiovascular fitness, enhance metabolic rate, and reduce fat mass more effectively than traditional steady-state cardio. Additionally, it can elevate heart rate and increase VO2 max, leading to better overall heart health and endurance. Long-term participation in HIIT can contribute to a lower risk of cardiovascular diseases and improve overall fitness levels.