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A Beginner’s Guide to Supersets and Circuits

By: Mount Carmel Fitness Center Staff

July 14, 2025, 10:00 am - Categories: Health & Fitness

Getting started in the gym can be confusing, but it doesn’t have to be. With so many words and phrases to learn, it’s no wonder we can get overwhelmed sometimes. Let’s break down two common terms used in fitness plans and on the fitness floor so you can be more confident in your workouts.

What are supersets?

When you hear the term “superset,” it refers to two sets of exercises that are done back-to-back without a break in the middle. Supersets can be great for when you are short on time and want to get a good workout in without compromising. They also challenge your stamina, as you must push through continued exercise without a rest period.

There are two types of supersets:

• Opposing muscle groups: These supersets are performed when you do two sets working two different areas of your body, such as an upper-body and lower-body exercise.
• Same muscle groups: This type of superset is performed when you do two sets working the same area of your body, such as two exercises focused on the biceps.

What are circuits?

“Circuit training” refers to cycling through a variety of exercises in a short amount of time. This type of workout can be beneficial as it is great for saving time or incorporating variety into your routine. Circuit training is highly customizable and can help improve your endurance.

There are four main types of circuit training:

• Repetition circuit: Every exercise in the circuit is repeated a certain number of times.
• Timed circuit: Every exercise in the circuit is performed for a short amount of time.
• Competition circuit: Repeat each exercise as many times as you can within a certain amount of time.
• Sport-specific circuit: Each exercise is catered toward your sport.

What is the difference?

One of the main differences between the two is that supersets include only two exercises, while circuits can include many. Additionally, circuits often include cardio exercises, while supersets are traditionally done with strength training.

However you choose to train, be well-informed and choose the workouts that are right for you. Plus, get the most out of your workouts with these helpful tips.

References:
Quinn, Elizabeth. “How to Use Strength Training Supersets.” Verywell Fit. June 4, 2024. https://www.verywellfit.com/what-is-a-superset-3120397.
Gasnick, Kristen. “Circuit Training: Everything You Need to Know.” Verywell Health. September 10, 2023. https://www.verywellhealth.com/what-is-circuit-training-5224393.