They all sound swell, but their true strengths lie in how you use them and what your goal is. In terms of keeping things interesting, circuits offer the largest variety of exercises for your workout, whereas intervals repeat the same exercise at a high effort. Supersets are kept at two exercises, but it's not unusual to incorporate several supersets into a single workout.
"Circuit training, intervals, and supersets all burn glycogen [the body's stored form of carbohydrates], and they're all energy-intensive, so they can all contribute to helping a person burn fat if their diet is in order," Deen says. In reality, there are no ironclad rules around how to carry out or incorporate the trio into your exercise regimen.
Here are some general guidelines.
1. Circuits are ideal as an addition to an existing fitness program.
Of the three training types covered here, circuit training is the most "well-rounded" for covering your fitness bases in a more efficient manner—especially if you're crunched for time. Circuits are generally less effective for building strength on their own since the aspects that make circuits effective—well-roundedness and expediency—aren't ideal for aspiring Hulk-sters.
Deen likes adding them at the end of the week for his clients who are more focused on fat loss. "Depending on one's goals, they're generally most useful as a final circuit, or a "finisher," after a more structured strength training has been performed," Levy says.
2. Intervals are ideal for weight loss and improving athletic performance.
In spite of the skewed ratio of work-to-rest periods during interval training, its reported effects on your metabolism and your body's ability to better mobilize fat stores make it a popular addition to a weight-loss program.
"I generally use intervals for cardio needs on a weight-loss program, yet rarely on a muscle-gain protocol," Deen says. One thing to remember is that although HIIT workouts temporarily boost the number of calories burned, it's less than what most people think—not enough to warrant a celebratory post-gym cheeseburger.
All forms of interval training are great for whipping your cardiovascular system into shape and increasing your ability to withstand higher intensities for longer stretches, but according to Levy, HIIT is most useful for getting faster, stronger, and more explosive. Lastly, it's not recommended that you do HIIT daily. Rest at least 48 hours between HIIT sessions, and for most, two to three sessions a week will be all you need to see results.
More From Greatist: How Often Should I Interval Train?
3. Supersets are ideal for building muscle.
Supersets can be perfect for building either muscular endurance or muscular strength. In plain English, muscular endurance describes how long your muscles can keep up with a certain amount of work before they're exhausted. When it comes to muscular strength, the 1RM max test is kind of a gold standard: Using all of your strength, how much weight can you lift and fatigue your muscles in one repetition?
Supersets are a popular way to boost muscular endurance, which in turn allows you to do more work at higher intensities and gradually prod your muscles to grow (win-win!). Those looking to increase muscular strength can still use supersets with a higher weight, less repetitions, and longer rest periods.
More From Greatist: How Long Should You Rest Between Strength Training Sets?
The Takeaway
The common thread among these training techniques is that they're designed to kick your butt by keeping your heart rate elevated. There's no universal right or wrong way to utilize them. Their emphasis on reduced rest periods between sets and a higher intensity can help you achieve a variety of goals—as long as you've got the right nutrition and resting periods to support them.
Related Articles:
- Full-Body CrossFit Circuit Workout
- 30-Day High-Intensity Interval (HIIT) Challenge
- Why You Should Be Doing Superset Workouts
- What is Tabata Training?
Connect with us on Twitter, Facebook, Instagram or Pinterest for more tips, recipes and ideas to fuel your ACTIVE life.
Stay in shape in a fitness class or read more fitness articles.
