Interval training’s superiority over aerobic exercise has been proven both in the stadium and laboratory. Basically, it delivers remarkable results by using the body’s natural ability to adapt to physical stress. Interval training involves exercising at higher intensities for brief periods of time.
This extra effort uses more energy than aerobic exercise because it taps larger, less efficient muscle fibers, which aren’t used as frequently. It also revs up the metabolism. After intense exercise, the body needs extra calories to repair muscles, replenish energy stores and restore the body to its normal state. Since this process can take several hours to a full day, you continue to burn calories long after your workout.
Also helps to burst through fitness plateaus.