How can interval training help you...

...if your goal is burning fat
Research and results from fat loss experts around the world shows that the high intensity of exercise that you get in interval training creates a metabolic after burn effect that may last up to 38 hours after the workout - on top of the increase in metabolism during the workout itself! This effect is much lower with lower intensities of workout.
This means that you get far more “fat burn” for your workout time with interval training. Read more about fat loss and interval training here

...if your goal is cardio-vascular health
You get better progress in less time.
Read more about cardio-vascular health and interval training here

...if your goal is preparing for a specific sport
Only very few sports rely mainly on steady state aerobic activity. Most sports consist of a series of short bouts of work. The duration, intensity and movement pattern in those bouts are what vary from sport to sport. Assimiliating of any of those variables to your sport in your interval training makes it sport specific.
Read more about how interval training is used in sport specific training here

That all sounds great – but how exactly do you do interval training?
Read more about the principles of interval training here

Does interval training have to be biking, running or stepping on a cardio machine? No way!
Read more about alternative interval training sessions here