Circuit training and interval training sound similar, but they are two distinct types of workouts. Circuit training involves transitioning between different exercises throughout your session — such as a circuit of pushups, squats, kettlebell swings, box jumps, and crunches. Conversely, an interval workout emphasizes the intensity of your exercise rather than the specific activities you perform (via Shape).
Circuit workouts are excellent for elevating your heart rate while building muscle strength, offering a combination of cardio and strength training. This makes it ideal for busy individuals who find it challenging to allocate more than a few hours each week for exercise. “If you’re looking for a full-body workout in 30 minutes or less, circuit training does the trick,” Dr. Michael Smith shared with WebMD. A typical circuit consists of eight to ten exercises, each lasting from 30 seconds to three minutes, and can be performed with gym equipment or body weight at home (via Ace Fitness).
Interval workouts are quite flexible. They often focus on cardio activities such as running, cycling, or rowing, or they may concentrate on a single exercise like burpees. Sometimes, they integrate a circuit-style sequence of exercises into a set. Typically, interval sets use body weight exercises for practicality and safety, making them a great choice when exercising at home. As long as you maintain a cycle of intense effort followed by rest, you are engaging in an interval workout (via the Mayo Clinic).
Which one should you do?
Often, the two types of workouts are combined in classes — like a bootcamp where you aim to complete a series of circuits within a set time before taking a break and moving to the next timed set. Therefore, the question isn’t which workout to choose, but rather how frequently you should engage in high-intensity workouts like these. Don’t worry if the two workout types are used interchangeably at times. Some coaches might refer to a circuit-type workout as an interval workout due to the rest periods between exercises or sets. Always focus on the actual content of the workout instead of its label (via Livestrong).
However, be cautious if you engage in circuit and interval training at high intensity more than a few times per week. “Excessive high-intensity training can lead to overtraining, potentially causing adrenal fatigue and disrupting hormone balance,” warned Pete McCall, a personal trainer and spokesperson for the American Council on Exercise, in a discussion with Shape.
