Circuit Training vs. Hiit: 3 Differences

Group health courses are an satisfying strategy to get lively and get social, whether or not you’re into spin, yoga, barre, Pilates, or boot camp-style exercises. Usually you’ll discover two forms of power exercises—circuit coaching and excessive depth interval coaching (HIIT). 

So, what’s the distinction between circuit coaching vs HIIT?

Each circuit coaching and HIIT function intervals of exercise and motion interspersed with durations of relaxation. Nevertheless, they differ in period, depth, and forms of workouts carried out.

#1 Period

One main distinction between circuit coaching vs interval coaching is the size of every particular person train and the exercise as an entire. Let’s take a deeper dive into how every exercise is structured:

  • HIIT – HIIT pairs transient bursts of excessive depth train with longer durations of relaxation or lively restoration to extend your coronary heart fee and jumpstart your metabolism—assume sprinting all out for a minute adopted by a couple of minutes of strolling or jogging.
  • Circuit coaching – Circuit coaching usually goals to focus on every main muscle group by incorporating particular person stations the place one train is carried out.1 Every station includes a completely different kind of motion, with the aim being to both full a particular variety of repetitions earlier than switching to the subsequent station or to work for a set time period (often a couple of minutes), with a brief relaxation interval in between. 

Though HIIT does function a circuit construction the place you turn between completely different actions, that is compressed right into a a lot shorter window of time, usually between 10 to half-hour.2 This may make HIIT courses an important choice if you wish to squeeze in a high quality exercise in a brief time period. 

Then again, a circuit exercise is carried out at a much less intense tempo, making these full-body exercises for much longer—anyplace from half-hour to an hour. 

#2 Depth

One other strategy to differentiate between HIIT vs circuit coaching is by noting the depth of every exercise. 

Simply because the title implies, HIIT courses could be fairly intense! What can we imply once we say excessive depth? “Excessive depth” is often outlined as reaching no less than 80% of your coronary heart fee’s most capability throughout train.3 That mentioned, HIIT goals to hit that benchmark through the lively intervals, with lively restoration or relaxation durations in between. 

The ferocity of a HIIT exercise gives a number of advantages that embrace:

  • Burning energy and fats quicker
  • Enhancing your muscle’s skill to make use of oxygen
  • Boosting your cardio and anaerobic efficiency
  • Probably decreasing blood stress and blood sugar

Circuit coaching exercises are usually carried out at low or reasonable depth over an extended stretch of time, making it an important choice for somebody who needs to get a complete full-body exercise with out placing their physique underneath an excessive amount of stress. Circuit coaching can also be straightforward to scale up or down in depth, permitting you to regulate to your personal particular person preferences.

That mentioned, circuit coaching could assist to:

  • Enhance muscle endurance
  • Improve muscle power
  • Jumpstart your metabolism
  • Promote weight reduction4

#3 Forms of Train

Whilst you may discover lots of the similar actions in a HIIT or a circuit coaching exercise, the best way that you simply carry out every train differs since every kind of train goals to attain a special end result—circuit coaching goals to enhance cardiovascular and muscular health degree, whereas a HIIT session goals to burn fats and carbohydrates. 

That being mentioned, HIIT focuses on high-intensity actions that enhance your coronary heart fee, together with cardio and body weight routines. This may kind of exercise can embrace:5:

  • Sprints
  • Mountain climbers
  • Plank leaping jacks
  • Star jumps
  • Burpees

Circuit coaching courses will often intention to work out all your main muscle teams, supplying you with an important head-to-toe sweat session. As a result of circuit coaching usually consists of a variety of completely different stations, you’ll additionally carry out quite a lot of actions. A typical circuit coaching class will encompass high-volume, low-resistance workouts:

  • Body weight workouts like squats, lunges, or push ups
  • A cardio exercise like bounce rope, jogging, or leaping jacks
  • Curls or squats utilizing mild weights, kettlebells, or medication balls
  • Lively restoration actions the place you stretch or stroll

It’s a enjoyable strategy to get a full-body exercise in whereas additionally preserving motion contemporary and fascinating! It additionally provides the advantages of each power coaching and cardio exercise, which may each have main mood-boosting and heart-supporting advantages.4

Diving to circuit coaching or HIIT routine with out getting ready your physique can have penalties. So it’s pure to have questions earlier than making an attempt both exercise, similar to, “Ought to I work out whereas sore?” or “What to eat earlier than a exercise?” These are truthful inquiries to ask particularly if you find yourself contemplating different workouts, similar to StairMaster exercises, barre exercises, or Yoga vs Pilates exercises.

Circuit Coaching and HIIT at High Well being Weblog

Whether or not you’re a circuit coaching celebrity or a HIIT fanatic, you’ll discover a exercise that you simply love at High Well being Weblog. We’re all about preserving health enjoyable and pleasant with quite a lot of crew coaching, yoga, and Zumba health courses. Whereas understanding, you’ll be able to even hearken to our Spotify exercise playlist. Be sure to seek for “gyms close to me” to search out your native High Well being Weblog location  to attend our courses.

Discover one in every of our ultra-clean, ultra-affordable places close to you and be part of the enjoyable at this time. 


Reviewed By:

Ani is the Vice President of Health at High Well being Weblog and oversees the group health and crew coaching departments. She’s had a 25+ yr profession in membership administration, private coaching, group train and teacher coaching. Ani lives together with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. Hospital For Particular Surgical procedure. What’s the Distinction Between Circuit and HIIT.
  2. Healthline. Advantages of HIIT.
  3. Vox. Tips on how to Get the Most Out of Your Train Time, In accordance with Science.
  4. Healthline. Advantages of Circuit Coaching. being/health/benefits-of-circuit-training#advantages 
  5.  Form. HIIT Exercise Train. 
  6. Healthline. The Advantages of Circuit Coaching Embody Busting Boredom and Getting Match, Quick. being/health/benefits-of-circuit-training 


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