The purpose of interval training in fitness is to alternate periods of intense exercise with recovery or lower-intensity periods. This approach maximizes cardiovascular benefits while enhancing endurance and strength. Interval training has been shown to effectively boost metabolism and improve overall performance in less time compared to longer steady-state workouts. It also helps prevent boredom by varying the intensity and structure of workouts. As a result, interval training offers an efficient way to improve fitness levels and achieve specific health goals.