The Effects of Low-Volume High Intensity Interval Training and Circuit Training on Maximal Oxygen Uptake

Purpose: High intensity interval training (HIIT) and circuit training (CT) are popular methods of exercise, eliciting improvements in cardiorespiratory fitness (CRF). However direct comparisons of these two training methods are limited. We investigated the effects of HIIT and CT on CRF. Methods: Thirty-nine apparently healthy middle-aged participants (HIIT; mean age: 42.5 ± 12.3; V ̇O2max 31.5 ± 7.1(ml.kg-1.min-1); 52% males; CT; mean age: 41.2 ± 12.9; V ̇O2max 31.4 ± 6.8 (ml.kg-1.min-1); 57% males) were randomly allocated to two sessions per week of HIIT or CT over eight-weeks. HIIT performed ten 1-minute cycle-ergometry intervals at >85% HRmax, separated by ten 1-minute intervals of active recovery. The CT group performed up to 40-minutes of CT at 60-80% HRmax. CRF was measured using maximum oxygen uptake (V ̇O2max), ventilatory anaerobic threshold (V ̇O2 at VAT) and maximum oxygen pulse (V ̇O2 /HR). Results: V ̇O2max increased by 12% following HIIT (mean difference 3.9 ml.kg-1.min-1; 95% CI: 2.8 to 4.9; P<0.001), and 3% in CT (mean difference 1.0 ml.kg-1.min-1; 95% CI: -0.4 to 2.0; P= 0.060). V ̇O2 at VAT increased by 16% following HIIT (mean difference 2.4 ml.kg-1.min-1; 95% CI: 1.6 to 3.1; P<0.001) and 4% in CT (mean difference 0.7 ml.kg-1.min-1; 95% CI: -0.1 to 1.4; P= 0.085). V ̇O2 /HR increased by 11% following HIIT (mean difference 1.4 ml.beat-1; 95% CI: 0.9 to 2.0; P<0.001) and 1% after CT (mean difference 0.3 ml.beat-1; 95% CI: -0.3 to 0.8; P=0.318). Conclusion: Our study demonstrated that HIIT led to greater improvements in CRF when compared to CT. ClinicalTrials.gov Identifier: NCT03700671