Is it better to do a circuit or set?

Neither is inherently “better” – they serve different purposes. Traditional sets with longer rest periods (2-5 minutes) are superior for developing maximal strength and power ( 13 ). With its minimal rest, circuit training is better for improving cardiovascular endurance and muscular endurance simultaneously, which makes it more time-efficient for general fitness and fat loss ( 2 ).

Is circuit training better than running?

That depends on your goals. Running is excellent for improving cardiovascular health and aerobic endurance. Circuit training provides a more balanced workout by incorporating strength training, which helps build and maintain muscle mass. For overall fitness and a more athletic physique, circuit training often has an edge as it combines both cardio and resistance work. A 2013 study found high-intensity circuit training was more effective than endurance training alone for improving blood pressure and lipoproteins ( 14 ).

Is 20 minutes of circuit training enough?

Yes, a 20-minute circuit workout can be very effective, as long as the intensity is high enough. Short, intense workouts can stimulate significant fitness and health improvements ( 15 ). This is particularly true for beginners or those who are short on time. Consistency is more important than duration.

Is circuit training like HIIT?

Circuit training and high-intensity interval training (HIIT) are related, but not identical. HIIT is a specific training method that is characterized by short bursts of all-out effort (90-100% max heart rate) followed by brief recovery periods. Circuit training can be a form of HIIT if the work intervals are performed at a very high intensity and the rest periods are short. However, circuit training can also be performed at a low or moderate intensity. Think of HIIT as a specific intensity protocol, while circuit training is a structural format for a workout.