Circuit resistance training (CT) constitutes a high-intensity interval program commonly used to target weight loss; however, the loads and exercise patterns that maximize energy expenditure (EE) remain undetermined. We examined differences in EE among CT protocols using varying loads and contraction speeds in recreationally-trained males and females. Seven males (21.1 ± 0.5y) and eight females (20.0 ± 0.9y) performed three randomized CT protocols incorporating three circuits using heavy-load (80%1RM) explosive (HLEC), heavy-load, controlled (2s) (HLCC), and moderate-load (50%1RM) explosive contractions (MLEC). Expired air was collected continuously before, during, and after exercise. Blood lactate was collected at rest, immediately post-exercise, and five min post-exercise. No significant differences were detected for resting EE; however, there was a significant difference among conditions during exercise (p=.034, ηp2=.229). Post-hoc analysis revealed that MLEC produced significantly higher EE than HLCC, but not HLEC (p=.023). There was a significant difference among conditions for rate of EE during exercise (p=.003, ηp2=.361). Post-hoc analysis revealed that HLEC produced a significantly higher EE rate than HLCC (p=.012) or MLEC (p=.001). A condition x sex interaction was seen for blood lactate changes (ηp2=.249; p=.024). Females produced significantly greater change for MLEC than HLEC (p=.011), while males showed no significant differences. Our results favor CT using MLEC for a higher EE during a full workout; however, the EErate was highest when using HLEC.
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