Interval training offers substantial benefits for cardiovascular health by optimizing the heart's ability to pump blood efficiently and improving overall aerobic capacity. This type of training alternates between periods of high-intensity exercise and lower-intensity recovery or rest, pushing the heart and lungs to work harder and adapt to increased demands. Enhanced cardiovascular fitness leads to better oxygen delivery, lower resting heart rate, and reduced blood pressure. Additionally, interval training can result in improved fat metabolism and calorie burning, with time efficiency, making it an effective strategy for individuals looking to enhance their cardiovascular health in less time.