HIIT vs. Circuit Training: What Is the Difference, and Which Is Best for You?

If you’re looking to incorporate new types of exercise into your fitness routine, you’ve likely heard about circuit training and high-intensity interval training (HIIT). Both HIIT and circuit training offer effective, time-efficient ways to improve overall fitness and provide unique benefits, depending on your fitness goals. 

However, what is the difference between HIIT and circuit training? In short, HIIT maximizes calorie burn and cardiovascular health through short bursts of intense exercise, while circuit training builds strength and endurance by combining strength and cardio exercises in one session. 

In this blog, we’ll explore these two exercises further, covering: 

• What is circuit training? 

• What is HIIT training? 

• The key differences between HIIT vs. circuit training

• HIIT vs. circuit training: Which is right for you? 

Let’s jump in! 

What is circuit training?

Circuit training is a workout style in which participants move through a series of exercises (or stations), targeting different muscle groups with minimal rest between sets. Each exercise is performed for a set time or number of repetitions before moving to the next. These exercises often combine strength, endurance, and cardio workouts to target your entire body. Circuit training workouts usually last between 20 and 40 minutes, making them a time-efficient option for building strength and conditioning.

Circuit training offers numerous benefits, including:

• Improved cardiovascular health

• Increased muscular strength

• Enhanced endurance

By combining strength and cardio exercises in a single session, circuit training boosts calorie burn and aids in fat loss. The fast-paced nature of circuit training also increases your heart rate, improving cardiovascular fitness. It enhances muscular endurance by working multiple muscle groups in quick succession and helps build functional strength. Additionally, it saves time, as it provides a full-body workout in a short period, and can be easily adapted to any fitness level, making it ideal for both circuit training beginners and advanced athletes.

Typical exercises in a circuit training workout target different muscle groups for a balanced, full-body workout. Here are 10 common exercises performed in a circuit-style workout: 

1. Push-ups: Target chest, shoulders, and triceps.

2. Squats: Target legs and glutes.

3. Planks: Improve core strength.

4. Lunges: Target legs and improves balance

5. Burpees: Improve full-body cardio and strength.

6. Jumping jacks: Boost cardio.

7. Dumbbell rows: Target back and arms

8. Mountain climbers: For core and cardio.

9. Russian twists: Targets core and obliques.

10. Tricep dips: Targets triceps and shoulders.

These exercises can be performed in various circuits depending on your fitness goals.

What is HIIT training? 

High-intensity interval training (HIIT) is a workout method that alternates short bursts of intense exercise with periods of low-intensity activity or rest. It typically involves exercises such as sprints, jump squats, or burpees, performed for 20 to 60 seconds and followed by a brief recovery period. 

The aim of HIIT workouts is to push the body to near-maximum effort, which helps to improve cardiovascular fitness, burn fat, and boost endurance in a short time. HIIT sessions usually last between 15 and 30 minutes and can be easily customized for different fitness levels. 

HIIT training offers benefits such as improved cardiovascular health, fat loss, and increased metabolic rate, which leads to continued calorie burn after the workout. It enhances endurance, strength, and overall fitness in a short time. HIIT also improves insulin sensitivity and heart function, while being time-efficient and adaptable to various fitness levels.

Typical HIIT exercises include:

• Burpees

• Jump squats

• High knees

• Sprints

• Mountain climbers

• Push-ups

The key differences between HIIT vs. circuit training

The main differences between HIIT and circuit training revolve around these exercises’ focus, structure, intensity, and duration: 

• Intensity: HIIT emphasizes short bursts of maximum effort, followed by rest, pushing your body close to its limits. Circuit training is typically moderate to high intensity but doesn’t require the same all-out effort as HIIT.

• Focus: HIIT primarily focuses on cardiovascular conditioning and fat burning, while circuit training targets a combination of strength, endurance, and cardio.

• Structure: HIIT alternates between intense activity and rest. Circuit training involves rotating through different exercises targeting various muscle groups with minimal rest.

• Duration: HIIT sessions are shorter, typically 15 to 30 minutes, while circuit training may last 20 to 45 minutes.

HIIT vs. circuit training: Which is right for you?

To determine whether HIIT or circuit training is right for you, consider your fitness goals, experience level, and preferences.

Circuit training workouts

Circuit training is great for you if you're seeking a balanced workout that combines strength and cardio. It’s ideal if you're looking for a moderate-intensity, full-body routine, whether you're new to exercise or just want more variety in your workouts. Circuit training is also highly effective for boosting metabolism, building muscle, and improving endurance, making it a sustainable option for all fitness levels.

HIIT workouts

HIIT is perfect for you if you're seeking time-efficient, high-intensity workouts that burn calories, boost your metabolism, and improve your cardiovascular fitness. It's ideal if you have a busy schedule, are at an intermediate-to-advanced fitness level, and enjoy pushing your physical limits. HIIT is especially popular among athletes and fitness enthusiasts for its quick, intense bursts of effort and overall fitness benefits.

Get the best of HIIT and circuit training workouts with Hydrow 

To recap, HIIT burns fat, boosts metabolism, and improves cardiovascular fitness in less time, while circuit training builds strength, enhances endurance, and provides a full-body workout, making it ideal for balanced fitness and variety.

If you are looking to incorporate HIIT or circuit training exercises (or both!) into your fitness routine, be sure to check out Hydrow. Our extensive library of workouts is the perfect place to get started, whether you’re looking for circuit training exercises or HIIT rowing machine workouts that are led by world-class Athletes and will transport you to stunning destinations around the world. 

Learn more about Hydrow workouts today!