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Background: The study aim was to investigate the effect of high intensity circuit training on body composition, muscular performance, and blood parameters in sedentary workers., Methods: A total of 36 middle-aged sedentary female workers were randomly divided into high intensity circuit training (HICT) group, aerobic training (AT) group, and control (CON) group. The exercise training groups performed exercise three times per week for 8 weeks. In HICT, each session was 20-35 min with 2-3 rounds. Rounds were 8 min; the interval between rounds was 4-5 min. In AT, each exercise session comprised 20-35 min of aerobic dance training. Physiological parameters were measured 1 week before and after the interventions. The resulting data were analyzed using two-way mixed design ANOVA, the differences in body composition, muscular performance and blood parameters before and after training were compared., Results: The muscle mass (pre-test: 21.19 ± 2.47 kg; post-test: 21.69 ± 2.46 kg, p < 0.05) and knee extension 60°/s (pre-test: 82.10 ± 22.26 Nm/kg; post-test: 83.47 ± 12.83 Nm/kg, p < 0.05) of HICT group were significantly improved, with knee extension 60°/s significantly higher than that of the CON group (HICT: 83.47 ± 12.83 Nm/kg; CON: 71.09 ± 26.53 Nm/kg). In the AT group, body weight (BW) decreased significantly (Pre-test: 59.37 ± 8.24 kg; Post-test: 58.94 ± 7.98 kg); no significant change was observed in CON group. The groups exhibited no significant change in blood parameters (hs-CRP, TC, and LDL-C) or IGF-1., Conclusions: Sedentary worker's muscle mass and lower-limb muscular performance were effectively improved by performing 8-week HICT with the benefits of short duration, no spatial constraints, and using one's BW, whereas AT caused a significant decrease in BW. However, the AT induced decrease in BW was probably an effect of muscle loss rather than exercise-induced weight loss., Competing Interests: The authors declare that they have no competing interests., (© 2024 Ho et al.)