Interval training is a fairly simple concept. Push yourself really hard for about 30 seconds, rest and repeat. I suggest taking just enough rest to recover to the point of being able to push yourself again with 100% effort. I also suggest doing anywhere between 4 and 10 “sprints.”
Keep in mind intervals will look different for everyone. For an untrained individual just starting out this could be intervals of fast and slow paced walking. For trained athletes this could be sprints of some kind.
Shorter cardio sessions
Improved cholesterol profile
Improved cardiovasular health and conditioning
Improvements in insulin sensitivity
Looking better in your swimsuit…