Weight Loss Wars: Circuit Training vs. Supersets

I’ve always believed that supersets are better for burning fat, but strength coach John Barban tells me I’m wrong! John recommends “6 Minute Circuits” for women to lose weight, so I asked him about the methods and why his method is supposedly better than mine.

Like me, John is a certified strength and conditioning specialist, and a college strength and conditioning coach (like I used to be).

John specializes in coaching female college athletes, specifically ice hockey players, and has her master’s in nutritional science and human physiology from the University of Guelph.

CB: John, why circuits instead of supersets or straight sets?


We found multiple benefits using the mini circuits with this workout.

To begin with, they target the entire body within each circuit. I designed each mini circuit to affect all the major muscle groups in the body.

This has two effects:

1) Increase your heart rate throughout the mini circuit, which will speed up your metabolism and start burning a lot of calories and fat. This style of training eliminates the need for long, slow traditional cardio and may or may not burn more calories than a typical cardio workout could!

2) Work all the major muscle groups in your body for a full-body toning and conditioning effect on each mini circuit.

Those are just the actual physical and metabolic benefits that are fantastic.

The other great benefit is the variety. The mini circuits we use are constantly changing and incorporate different exercises and variations. They’re fun to do and keep your workout fresh.

This is a benefit I didn’t expect, but all the women who do this exercise always mention how fun it is and how different it is from anything else they have done.

CB: What kind of results do your clients get?


My clients are losing weight, and more specifically, they are getting fat faster than ever.

I would say that everyone who has started this program has easily accelerated their progress in weeks, if not months. The pounds are coming off my non-athlete clients in record time and our athletes will be ready for their season much earlier than planned.

It is doing exactly what I designed it to do; It’s getting everyone lean and in excellent cardiovascular and overall condition at the same time!

CB: What kind of clients do you use this with?


The 6-minute circuit training was designed around the principles that I use to train all of my elite athletes.

We started using it with the girls on the team, as well as other individual athletes (I train fitness competitors, figure models, as well as individual athletes of all kinds).

I was getting them all in top shape mid-season faster than any other show we had used, which made me happy and the girls were raving about it.

And that’s when some of my non-athlete clients who saw what I was doing with the equipment in the gym asked me what they were doing and wanted to try it …

And then I realized that I don’t just train all of my clients as elite athletes … after all the girls on the team and my other athlete clients had the kind of figure that my non-athlete clients were dying to get. So naturally they wanted to train like those girls did.

I immediately put all of my clients on this training and the results speak for themselves.

All of my clients – athletes, non-athletes, busy working moms, young professionals, women who train at home, beginners, and seasoned gym goers – have changed with great results.

CB: Where can these trainings be held?


All training can be done at home.

I designed it this way on purpose. And the types of exercises that we find work best don’t require fancy gym equipment anyway, so it really doesn’t matter where you like to work out, you can do this exercise anywhere with minimal equipment.

A set of dumbbells (and if you don’t have dumbbells at home, you could even use a couple of soup cans to start with) and a stability ball is all you need.

It’s nice to have a bench, but if you train at home and you don’t have a bench, you can substitute a stability ball for it, and if you don’t have one, you can use your home furniture for almost every exercise we do. a bank for.

I have trained clients in their homes with this training and it is easy to do it anywhere with almost no equipment.


Judge For Yourself: Is Circuit Training Better Than Supersets And Intervals For Weight Loss?