According to the Mayo Clinic, interval training involves alternating bursts of rigorous activity with intervals of lighter activity. For example, one might sprint for one minute and then walk for two minutes, repeating the circuit several times.
Interval training burns more calories than typical cardiovascular exercise, according to the Mayo Clinic. The intense bursts burn significantly more calories than traditional exercises. Over time, interval training helps improve aerobic capacity. After a few weeks of training, one may be able to complete workouts in a shorter amount of time or increase the length of the workout and burn even more calories. Interval training is also very convenient, as no equipment is required and it can be done virtually anywhere.