HIIT and cardio sessions raise your heart rate, make you sweat, and punish a pre-workout that spikes and crashes. If you train this way, the things worth looking for are different from the ones a heavy lifter might care about.
What a good HIIT or cardio pre-workout needs
- Sustained energy, not just a spike. Intervals and circuits can run 30 to 60 minutes or more. Fight Fuel uses 283mg of caffeine from three sources, paired with 100mg of L-theanine, to keep energy steady through the session.
- Electrolytes. High-intensity work means heavy sweat. Fight Fuel provides 1,100mg of electrolytes, including 600mg of sodium, to support hydration.
- Disclosed doses. You should be able to see exactly how much caffeine you are taking, especially if your heart rate is already elevated.
- Endurance ingredients. Fight Fuel includes 6,000mg of L-citrulline, 2,500mg of beta-alanine and 2,500mg of betaine anhydrous. Evidence on these varies, and beta-alanine can cause a harmless tingling sensation.
What to be careful with
- Very high stimulant doses. More caffeine is not always better, particularly in a hot room or if you are sensitive.
- Taking it too late. Caffeine can stay in your system for hours. An evening HIIT class and a poor night of sleep undo the benefit.
- Skipping water. Take your pre-workout with enough fluid and keep drinking through the session.
How to take it
Mix one scoop in 12 to 16 fl oz of water, 20 to 45 minutes before training. If you are new to caffeine, try a half scoop first.
Browse the HIIT and cardio pre-workout collection, or read about how a pre-workout fits endurance in our muscular endurance guide.
FAQ
Is pre-workout good for cardio?
It can help, particularly caffeine and hydration. Choose a formula you tolerate and take it with water.
Can I take pre-workout before HIIT?
Yes, many people do. Start with a lower dose to see how your heart rate and stomach respond.
What is the best time to take it?
About 20 to 45 minutes before your session, and not close to bedtime.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Consult a physician before using supplements if you are pregnant, nursing, or have a medical condition.
