The primary goal of interval training is to improve both aerobic and anaerobic fitness levels through alternating periods of high-intensity and low-intensity exercise. This training method enhances cardiovascular endurance, increases calorie burn, and improves metabolic rate. By incorporating short bursts of high effort followed by rest or lower intensity, interval training efficiently boosts overall performance and can lead to quicker fitness improvements compared to steady-state exercises. It is popular among athletes and fitness enthusiasts seeking to maximize their workouts in a shorter time frame.