Performance improves through the maximum amount of oxygen that the body can use during an intense workout, which is known as VO2 max levels. When VO2 max increases the body is able to handle more stress and train harder because it is able to transport and use oxygen more efficiently (Sperlich et al., 2018). An advantage of performing compound strength exercises in HICT, is a process known as EPOC. Excess post-exercise oxygen consumption, or EPOC, is the amount of calories that is burned after a workout, which will help burn fat and boost metabolism. EPOC occurs at a maximal level when the compound strength movements are combined with very little rest between sets. An increase in EPOC allows the body to elicits metabolic and aerobic benefits during HICT. There are many reasons to do high intensity circuit training whether you want to build lean muscle, reduce body fat, improve performance, or increase endurance. It is practical, efficient, and an accessible way to train. Try the workout below to experience a circuit for yourself and start reaping the benefits of HICT.