The benefits of interval training for cardiovascular health include enhanced aerobic capacity and improved heart function. This form of exercise alternates between high-intensity bursts and lower-intensity recovery periods, pushing the cardiovascular system to adapt efficiently. Research shows that interval training can lead to significant improvements in VO2 max, a measure of cardiovascular fitness, while also burning more calories in a shorter time compared to traditional steady-state exercises. Overall, it effectively boosts endurance and cardiovascular health.