Setting up a circuit of resistance training exercises can provide you with a great workout while getting you out of the gym much faster than working a more traditional series of sets and reps. So can interval training, where you alternate between high and low intensity. Which works best? A study published in the Journal of Sports Science & Medicine tested several variations of this theme on eleven recreationally active women.

After determining individual strength and exercise capacity, subjects undertook three different training sessions on non-consecutive days. They engaged in circuit training with weights, aerobic circuit weight training and combined circuit interval training.

The program combining circuit and interval training produced the highest heart rates and levels of perceived exertion while also elevating blood lactate to the greatest degree. The next most challenging program was aerobic circuit weight training. Put these results to the test and take the ‘routine’ out of your current program.

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