Interval training plays a significant role in improving cardiovascular fitness by alternating between high-intensity bursts and lower-intensity recovery periods. This approach challenges both aerobic and anaerobic systems, leading to greater improvements in overall heart health and stamina. It helps boost VO2 max, which is a key indicator of cardiovascular fitness. Additionally, interval training can maximize calorie burn and improve metabolic rate even after workouts. Incorporating interval training into exercise routines allows individuals to enhance their fitness efficiently in a shorter time frame compared to steady-state cardio.