High-intensity cardio can significantly enhance weight loss by burning a high number of calories in a short period. It also boosts the metabolism, leading to greater calorie expenditure even after workouts. This form of exercise helps target fat loss, and studies indicate that it can improve cardiovascular fitness efficiently. Additionally, high-intensity cardio may promote better body composition, contributing to a leaner physique. However, it's essential to balance this type of workout with strength training and recovery to prevent injury and maintain overall health.