Interval training should be an integral part of any fitness program because it allows you to work at a higher percentage of your maximum capacity for a lot longer which means that you can burn more calories as you dramatically improve your cardiovascular endurance much more than you would using long-duration cardio. High intensity is what it is all about in terms of improving athletic performance, cardiovascular performance, and burning calories which obviously leads to burning fat.

The other beautiful thing about cardio training that study after study is showing is an excellent benefit called excess post exercise oxygen consumption (EPOC).

After a high intensity session, your body is going to require a certain amount of time to burn calories to bring your body back down to a resting state. That is important because during high intensity exercise your body is not able to get enough oxygen in to sustain the required demands of the work.