The purpose of interval training is to enhance cardiovascular fitness, endurance, and metabolic efficiency. This training method involves alternating bouts of high-intensity exercise with periods of rest or lower intensity. The varied effort levels help in maximizing calorie burn and improving aerobic and anaerobic capacities in a shorter time frame. Furthermore, interval training can boost performance by enhancing speed and strength while preventing workout monotony. It also encourages greater adaptation and physiological improvements, making workouts more efficient for those looking to reach specific fitness goals.