What are two similarities between interval training and circuit training

Circuit training and high-intensity interval training (HIIT) are two popular exercise routines that are gaining in popularity. You may be interested in trying these types of workouts and wondering what the benefits of each are. Let’s look at both regimes and see how they are similar, how they are different, and which model is right for you.

Índice Show

Circuit Training
High-Intensity Interval Training
Similarities and Differences
Choosing a Workout

Circuit Training

Like the name implies, a circuit training workout relies on “circuits” or series of exercises. Once a circuit is completed, you start over from the beginning. The goal is to run through short exercises that focus on one specific body area or muscle group, then move on to the next. By exercising in this way, you can work your whole body.

One advantage of the circuit training model is that it motivates you to train harder. Because each exercise is short and you rotate muscle groups, you can perform at a greater intensity. Compare this to a workout that focuses on a single muscle group for an extended period. You get tired faster and may swap intensity for number of repetitions.

Circuit training allows you to train at high intensity for a short time, then switch to a new activity. By the time you repeat the circuit, each muscle group has had time to reset and recover. For this reason, circuit training is considered a very efficient method of working out.

High-Intensity Interval Training

HIIT is similar to circuit training. The goal is to perform short intervals of high-intensity exercise. The high-intensity effort allows you to thoroughly work a single muscle group, while short intervals will maintain that high intensity. After all, our bodies can only perform maximum effort exercise for up to 20 seconds (more if you’re super fit)! HIIT alternates between high and low intensity, where you aren’t working yourself to the point of exhaustion.

HIIT is another efficient workout. Mayo Clinic recommends interval training for older adults.1 Interval training can quickly increase muscle mass for younger adults and slow the inevitable degeneration in older adults. HIIT can improve heart health and blood pressure. Furthermore, HIIT is generally safe for most people, even those with preexisting conditions. (Always discuss any new exercise routines with your doctor before starting.)

What’s more surprising and hopeful is that the workout’s intensity doesn’t have to be great—for example, alternating your pace when out for a walk can have many of the same benefits as a more traditional high-intensity interval workout. Walking quickly is the high-intensity portion of the workout, placed between intervals of walking slowly. Switching your pace every 3 minutes can be more beneficial than a longer duration walk at a moderate pace.

Similarities and Differences

As you can see, there are many similarities between HIIT and circuit training. Both focus on short intervals of high-intensity exercise to deliver the same benefits. Both are considered very efficient and effective ways to work out.

One key difference is that a circuit workout is designed to build endurance. You move through a circuit of high-intensity exercises, switching the muscle groups you focus on. HIIT, on the other hand, is less structured. It focuses solely on the high-intensity intervals. In this way, circuit training can almost be thought of as a series of small HIIT workouts.

Choosing a Workout

Choosing a new exercise routine can be difficult. Starting it can also be challenging. The first step is to consult your doctor, especially if you have any medical conditions.

Once you know what exercises are safe for you, think about your goals. Are you young and healthy and want to get in better shape? Maybe a circuit training routine is right for you. If you’re older and simply trying to avoid age-related declines in fitness, a simpler HIIT workout might be better. Maybe you’re training for a sport or event and need something other than circuit training or HIIT. That’s fine, too. There are plenty of options.

Reference

By Max Castrogaleas

With everyone’s busy lives, it can be hard to find time to exercise. Circuit Training and High Intensity Interval Training (HIIT) are two options that include aerobic and strength training components and can be completed in a short amount of time. When performed correctly, both can have benefits for cardiovascular and metabolic health. However, performing intense exercise with poor form or technique can lead to injury. Whatever training mode you choose, the most important factors are safety and injury prevention, so always consult a qualified healthcare professional such as an exercise physiologist before beginning any new form of exercise.

Circuit Training

A traditional circuit training protocol is comprised of 8-12 stations to target all the major muscle groups. Each station is completed for repetitions (a certain number of repetitions) or time (typically 30 seconds to 3 minutes) and the entire circuit can be completed in less than 30 minutes.
Each station targets a different muscle group in order to prevent overuse and risk of injury if all 8 stations focused on the same muscle group. For example, on one station you perform a chest press and on the following station you perform a leg press. So, while you are working your upper body, your lower body is resting and vice versa.
In circuit training, you are able to control the intensity of the session, so as the intensity ramps up, maintaining proper exercise technique is very important. Sloppy form can lead to injury.

HIIT

HIIT was initially designed to be performed for aerobic modalities, but can also be done utilizing body weight or resistance exercises.
The most important difference between circuit training and HIIT is that HIIT is done at a maximum effort. If you are rating effort on a 0 (no exertion) to 10 (maximal exertion), then you are working at 8 or higher.
The work to rest ratios can vary depending on intensity and exercise selection. The higher the intensity the shorter the exercise time.
A HIIT circuit can be completed in less than 7 minutes and typically includes exercises such as squat jumps, wall ball toss, air dyne bike or battle ropes.
Similar to circuit training exercise technique is very important as you are working at a much higher intensity.

When beginning any new fitness program it is always best to start with a fitness assessment to establish a baseline that you can safely progress from. At HSS we have Certified Exercise Physiologists that can help you create an individualized exercise program that meets your goals.

Max Castrogaleas is an exercise physiologist at the HSS Tisch Sports Performance Center and the HSS Westchester Sports Performance Center.

Originally posted on November 18, 2019

Topics: Featured, Rehabilitation and Fitness

The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.

Circuit training and interval training sounds similar, but they're two different types of workouts entirely. While circuit training means shifting between different exercises throughout your workout — a circuit of pushups, squats, kettlebell swings, box jumps, and crunches, for example — an interval workout isn't focused on what you're doing, but instead, how hard you're doing it (via Shape).

Circuit workouts are great for boosting your heart rate while strengthening muscles, making them the best of both cardio and strength-training worlds for busy people who struggle to make time for training more than a couple of hours each week. "If you're looking for a full-body workout in 30 minutes or less, circuit training does the trick," Dr. Michael Smith told WebMD. A typical circuit will move between eight and 10 exercises lasting anywhere from 30 seconds to three minutes each, and can be done with equipment at the gym or with bodyweight at home (via Ace Fitness).

Interval workouts are fairly open-ended. Often, they are more cardio-based and will have a singular focus, like running, cycling, or rowing. Other times, they'll focus on a single exercise, like burpees, and sometimes, they incorporate a circuit-style series of exercises into a set. Typically an interval set is done with body weight exercises for practicality and safety, making it a great option for when you're stuck at home. As long as you're working hard followed by a period of rest and repeating that process, you're doing an interval workout (via the Mayo Clinic).

Because often the two types of workouts are combined in a class — a bootcamp that sets a time goal to get through a series of circuits before taking a break and moving on to the next timed set, for instance — it's not a question of which workout to do, it's a question of how often you should do high-intensity workouts like these. Don't be concerned if sometimes the two workout types are used interchangeably. Some coaches will refer to a circuit-type workout as an interval workout because you're resting between exercises or sets. Always look at what the actual workout is comprised of, rather than focusing on what it's called (via Livestrong).

But do be concerned if you're doing circuit and interval training at a high intensity more than a couple of times per week. "If you do too much high-intensity training it could cause overtraining, which can cause adrenal fatigue and disrupt the hormone balance in your body," Pete McCall, a personal trainer and spokesperson for the American Council on Exercise, told Shape.