Interval training provides several benefits over steady-state cardio, including increased caloric expenditure and improved metabolic rate following workouts. The high-intensity segments stimulate greater adaptations in cardiovascular and muscular fitness. Additionally, the varied intensity of interval training can prevent boredom, keeping individuals more engaged and motivated. This training method is also time-efficient, allowing workouts to be completed in a shorter duration while maintaining effectiveness. Overall, interval training is an efficient approach to enhancing fitness levels and burning calories.