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Both of these training techniques can take a normal workout to a whole new level and improve your results. But what’s the difference and which one is right for you? Let’s start with what each method involves and then you can take it from there to see which suits your goals and needs.

The concepts of both are similar, but with some major differences. Circuits incorporate a large variety of exercises for short spurts of time during one session and repeating them, while interval training remains focused on one type of exercise and varying the intensity for segments of time.

Circuit Training: these workouts should be balanced, targeting all muscle groups and focusing on endurance. On the flip side, if you know you have some muscle imbalances from training exclusively in one sport, you can design a circuit that corrects those. Circuits are usually shorter than a normal workout because it is focused on intensity. If you want to try this type of workout, start with these basic guidelines.

• Choose 8 to 12 exercises or “stations” for the entire body that challenge you.
• Perform each exercise for 30 to 90 seconds with a brief rest of 15 to 30 seconds between, to start off.
• Increase difficulty periodically when the challenge begins to disappear, aka, you’ve gotten stronger. Spend more time at each exercise, increase the intensity or weight at each station, choose more difficult exercises, or decrease rest time.
• Circuit training can be incorporated into your routine several times a week, but it is best to allow 48 hours of rest between workouts.

Interval Training: this type of training is designed to increase speed and endurance, but focuses on one type of exercise such as running, swimming, cycling, etc. Short, high intensity bursts of speed are followed by slow recovery phases; these intervals can be varied in length and repeated during one workout. Because it focuses on intensity, interval training is great for the casual athlete on days when you are short on time – you can accomplish the same amount or more in shorter period of time. For the serious athlete intent on improving performance, these intervals allow them to workout longer and at a higher intensity. Elite and professional athletes may want to visit a sports performance lab for blood lactate and exercise metabolism testing which can help them develop the best program. If you’re not ready for that, here are a few guidelines to start you out on your own.

• Keep in mind, a thorough warm-up is even more important with interval training because you will be increasing intensity.
• Consider these factors when putting together a plan: length in time and distance of intervals, length of rest interval, how many intervals in a workout session, the intensity or speed of intervals, and how often you will perform this workout (usually recommended no more than twice a week with 48 hours minimum of rest).
• Based on your fitness level choose a variety of intervals, both short (6 – 30 seconds) and long (2 – 3 minutes). Short intervals are best when beginning and work up to the longer, harder intervals.
• During the resting intervals, bring your heart rate below 100 to 110 bpm.

Both types of workouts prevent your body from accepting the status quo and adapting to that. So, which one works best with your lifestyle? Workout style? They are great for beginners and professionals and can be modified at a moment’s notice to your needs. There are great resources on the Internet and through sites like Runner’s World to help you design your first circuit or interval training session. Let’s step it up a bit and enjoy the results!