Circuit training vs HIIT: which is right for you?

Circuit training and HIIT are terms that are often confused or used interchangeably, and while they do have similarities, they’re actually different styles of training.

On Centr, you’ll find both HIIT workouts – a favorite of Chris Hemsworth’s personal trainer Luke Zocchi – and circuit training, including the 6-week Centr Circuit: Strength program.

But do you know the difference between the two styles, and which is right for your fitness goals? Let’s break it down.

What is circuit training?

Circuit training is a moderate to high-intensity style of working out where 5-10 exercises are grouped together and performed one after the other with only small rest periods in between. After completing each exercise, you take a longer rest break, then repeat the circuit again. A full workout will contain several different circuits.

Circuit training workouts usually involve a mixture of strength and cardio. In Centr Circuit: Strength, we’ve put the emphasis on dumbbell strength work to build a strong and sculpted body, but you’ll still find cardio elements in every workout to boost fat burn and maximize definition.

The circuit structure also allows for surprises, like the unique challenge rounds that add a spicy finisher to every Centr Circuit: Strength workout.

If you’re ready to give circuit training a red hot go, you can jump into the first workout of Centr Circuit: Strength right now.

The big benefits of circuit training

One of the most useful aspects of circuit training is its flexibility: it can be adapted for any training style, fitness level or goal.

You can tailor circuit workouts to suit your goals, whether that’s to build muscle, lose weight or boost cardio fitness.
The variety helps to keep you engaged – it’s hard to be bored when you’re switching to a different exercise every 30 seconds!
By performing exercises one after the other in circuit training, you’ll be burning more calories even though your total workout time may be shorter. The minimal rest between exercises also keeps your heart rate elevated to max calorie burn.
Alternating between muscle groups from one circuit to the next allows you to fit in a full-body workout in a short period of time.
Repeating exercises helps you to nail form and build muscular endurance.

Ready to unleash a new strong? Start your journey with Centr here.

What is HIIT?

The name gives it away: high-intensity interval training delivers a more intense workout than circuit training. HIIT workouts are made up of short bursts of intense activity, followed by a brief recovery period (these are the ‘intervals’).

It’s generally cardio – when resistance or strength exercises are introduced to a HIIT session, you’re technically doing the variation known as HIRT (high-intensity resistance training). Another variation is HILIT (high-intensity low-impact training), which is a great option if you have joint issues or downstairs neighbors.

So what kind of exercises would you be doing in a HIIT workout? A typical session may include moves like burpees, squat jumps and mountain climbers, all performed at max effort for 20-30 seconds, followed by a 10-15 second rest break.

The big benefits of HIIT

There are plenty of reasons to love HIIT, starting with its efficiency: a classic HIIT workout can be knocked over in 20-25 minutes.

It doesn’t usually require equipment, so you can do a HIIT workout anywhere, anytime.
The intensity can be scaled to any level of fitness (remember, you only have to work to your maximum intensity).
It boosts your cardiovascular fitness and endurance.
Because the rest breaks are short, it increases your anaerobic threshold (the highest intensity exercise you can maintain for a prolonged period before lactic acid builds up in your blood).
Studies have found that HIIT delivers bigger energy expenditure (also known as burning calories) than other forms of exercise. But this will always depend on the individual, fitness level and exercise intensity.
You’ll burn fat even after your workout. Because you’re varying your speed, power and intensity during a HIIT workout, not to mention working so many muscles, your body needs to use energy to recover. This is where EPOC (excess post-exercise oxygen consumption) comes into play – otherwise known as the afterburn effect.
Didn’t get much sleep last night? HIIT can help to counteract the negative effects on your muscle mass.

Circuit training vs HIIT: what’s the verdict?

The biggest difference between circuit training and HIIT is the intensity at which you train. But because both training styles are so adaptable, it’s simple to find the intensity level that works for you.

Rather than choosing one style over the other, let’s think about the ways circuit training and HIIT complement each other – and how a combination of both could help you hit your fitness goals.

Both burn more calories in a shorter space of time than other styles of training.
Both offer progression – you’re not going to “outgrow” either style. You can level up by increasing work phases, reducing rest times, or adding equipment.
HIIT (or variations such as HIRT and HILIT) can be included in a circuit workout. For instance, Centr Circuit: Strength includes HIRT Strength circuits to boost muscle endurance and aerobic capacity.
The combination of HIIT and circuit training could help you break through fitness plateaus – for instance if you’re struggling to lose body fat or maintain muscle mass.

As you can see, both circuit training and HIIT can be highly effective, and together could take your fitness to the next level.

You can put both styles to the test – and take on Centr Circuit: Strength – by starting your free trial with Centr today.

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Centr Team