Interval training in cardio workouts offers various benefits, primarily by enhancing cardiovascular fitness and metabolic rate. This training method alternates short bursts of intense activity with periods of active recovery, leading to improved endurance and efficiency in fat burning. One key advantage is the ability to achieve greater fitness gains in shorter durations compared to traditional steady-state exercise. Additionally, interval training can enhance insulin sensitivity and promote weight loss. The variability in intensity can also keep workouts engaging, ultimately improving adherence to a regular exercise regimen.