Interval training is a workout method that alternates between high-intensity and low-intensity periods, offering numerous benefits. This type of training helps improve cardiovascular endurance and enhances overall fitness levels in a shorter time compared to traditional steady-state cardio. It promotes increased calorie burn and metabolic rate long after the workout is finished, a phenomenon known as afterburn. Additionally, interval training can prevent boredom with workouts by introducing variety. Overall, it is a highly effective strategy for those looking to maximize their workout efficiency and boost performance.