5 Pre-workouts for HIIT: Can You Take Before or After?

January 8, 2024 |

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In this article, I will discuss all you need to know about pre-workouts for HIIT, their comprehensive ingredient profile, benefits, and potential drawbacks.

HIIT (High-Intensity Interval Training) is the most effective form of exercise that helps burn fat quickly and maximize your gym time.

However, sometimes you might notice that your progress started slowing down, and even after thrashing yourself to death, you’re still not getting the desired results.

At this point, you are left wondering what you can do to ramp up your progress and make HIIT even more productive.

Well, the solution is adding a good quality pre-workout supplement with the right ingredients that could buck you up again to get the most out of your HIIT routine.

But again, here’s a million-dollar question; how to choose the right product among the tons available in the market?

Thus, to make things easier for you, I’ve come up with a list of the 5 best pre-workout supplements that can maximize your HIIT without taking a toll on your health and money.

So keep reading to find out!

Can you take a pre-workout for HIIT?

The simple answer to this question is YES you should take a pre-workout for HIIT.

Why? Because HIIT puts a lot of strain on your body, therefore you need additional support to get the most out of it and the right pre-workout will help you with that.

But what is the right pre-workout that will help with HIIT?

Well, it’s all about ingredients and dosages that can make a real difference. There are certain ingredients that can boost your energy levels, strength, focus, and endurance which are critical while taking a pre-workout for HIIT.

These key ingredients include:

  • Caffeine- helps with focus and concentration.
  • Creatine-that aids in boosting strength, and power, and minimizing fatigue
  • L-Citrulline Malate-that improves blood flow resulting in, sufficient oxygen being delivered to your working muscles.

Other vital ingredients include Beta-Alanine, L-Tyrosine, L-Theanine, Taurine, etc.

So, basically, you need a pre-workout supplement that contains a combination of these essential ingredients to maximize your HIIT workout.

This article will definitely ease your concerns regarding choosing a correct pre-workout that will fulfill your desired needs.

Pre-workout for HIIT- 5 Best Options

Here are the 6 top-notch pre-workout supplements for HIIT:

1. Legion Pulse Pre-Workout Supplement

legion preworkout

Legion is a supplement company based in the United States of America.

Mike Matthews formed it in response to what he perceived as low-quality supplements and unnecessary ingredients in most products on the market.

Legion Pulse is widely regarded as one of the greatest pre-workout supplements available, as it is manufactured entirely of natural components of the highest quality.

This supplement asserts that it can help boost energy, improve attention, increase strength and endurance, and alleviate weariness.

It contains high concentrations of the most scientifically supported components, including those present in numerous nitric oxide supplements: L citrulline malate, betaine, beta-alanine, alpha GPC, caffeine, and L theanine.

Let’s have a look at how the mechanism of key ingredients helps with HIIT.

One of the most vital ingredient is 8g of L-citrulline Malate. L-citrulline is a naturally occurring amino acid that is shown to increase blood flow and overall fitness.

According to the finding of the 2020 study review, L-citrulline has the ability to enhance workout performance and recovery.

Moreover, research shows that supplementation with Citrulline Malate may improve muscle endurance, relieve fatigue, and improve aerobic performance, vital for HIIT.

Another essential component is 2.5 grams of Betaine Anhydrous.

Betaine aids in the hydration of muscles and maintains normal systemic processes. Adequately hydrated muscles have enhanced strength, enabling you to complete the workouts more readily.

Betaine has been shown in studies to boost muscle power and endurance and promote muscle growth and fat reduction.

Other ingredients include beta-alanine, caffeine anhydrous, and Alpha GPC.

Legion Pulse pre-workout for HIIT comes in many different flavors to choose from.

A container with 21 servings costs around $40. That works up to $1.90 per serving, which is quite expensive, but it’s worth it. The company provides a 100% money-back guarantee with free shipping for over $199. Order Legion Pulse here.


  • 100% naturally sweetened and flavored.
  • No artificial food dyes or other chemical junk.
  • Lab-tested for potency and purity.
  • Contains electrolytes.
  • Mixes well.


  • It may cause an itchy feeling.
  • A little expensive.
  • Some people don’t like the taste.

2. NITROSURGE Shred Pre-Workout Supplement


NitroSurge Shred Pre-workout is manufactured by Jacked Factory, owned by Mr. Olympia Classic Physique champion Chris Bumstead.

According to the company, their products are free of artificial colors and fillers and contain only components that have been scientifically proven for effective dosages.

NitroSurge Shred is classified as a thermogenic pre-workout supplement. It combines components that promote thermogenesis with ingredients that provide a burst of energy to the system, enhancing workout performance.

NitroSurge Shred contains primary ingredients like l-citrulline, beta-alanine, acetyl l-carnitine, caffeine anhydrous, l-theanine, and Bioperine.

Let us see if these elements can aid HIIT.

I have already discussed the importance of key ingredients L-citrulline, beta-alanine, and caffeine for HIIT above. So, now we’ll be discussing other primary elements and evaluating their significance for HIIT.

NitroSurge contains 90mg of L-theanine, which is one of the main active ingredients found in green tea with caffeine.

According to this research, when paired with caffeine, L-theanine has been demonstrated to boost focus and alertness, helping you to maintain your energy throughout your workout.

Focus and alertness are two qualities that can be very helpful while doing a strenuous workout like HIIT. When your mind is alert or focused, you feel energized and work harder to achieve results.

L-citrulline is a critical element because it increases nitric oxide synthesis, resulting in improved blood flow and enhanced muscular endurance, strength, and energy during rigorous workouts.

Moreover, NitroSurge is manufactured in the USA in a cGMP-certified facility.

It is available in 13 different flavors at $29.99 for 30 servings which is quite reasonable.

The company suggests mixing two scoops of Nitrosurge SHRED with 12-20 ounces of water 25-30 minutes prior to working out; however, they recommend mixing only one scoop the first time you take the supplement to check your tolerance.

The product is available on the company’s website, Amazon, and many online retailers.


  • Science-backed ingredients and dosages.
  • A powerful blend of ingredients for maximal performance.
  • Transparent labeling.
  • 13 flavors to choose from.
  • Reasonable price.


  • L-citrulline dose is low.
  • Artificial flavors and sweeteners are added.

3. Alani Nu Pre-Workout Supplement

Alani Nu preworkout

Alani nu is a US-based brand established in 2018 by a fitness businesswoman and social media personality Katy Hearn.

Since then, it has evolved to be one of the most recognizable health and wellness industry names.

I have included the Alani Nu pre-workout supplement in my list for pre-workouts for HIIT because this specific blend is said to be one of the best pre-workout fluids for increasing endurance, strength, and athletic performance.

This Pre-workout is a combination of four essential nutrients that are designed to improve your motivation for a workout. Caffeine, beta-alanine, l-citrulline, and l-tyrosine are the only components in this product.

It contains 1.6 grams of Beta-Alanine, an amino acid that is widely used to boost vitality and performance during vigorous training.

As demonstrated in a 2015 research, participants who took four to six grams of beta-alanine daily for four weeks reported experiencing an unexpected energy boost during shorter intense exercises.

After a four-week significant dose, a lower dose may still be effective, and it also has fewer adverse effects such as tingling.

Alani Nu pre-workout also contains 200mg of caffeine, the most commonly used stimulant in pre-workouts to improve focus and physical efficiency.

According to the International Society of Sports Nutrition study, caffeine has been thoroughly researched as a potent ergogenic aid or performance enhancer in strength and cardio exercises.

The manufacturers of this pre-workout supplement provide proof indicating that the product has been tested for prohibited ingredients.

Additionally, the label clearly states that the product has 100% transparent ingredients, which implies no secret blends, so you know exactly what you are taking into your body.

The product comes in several delicious flavors at $39.97 for 30 servings. You can purchase from their official website and Amazon with a 30-day money-back guarantee.


  • It has scientifically proven ingredients.
  • Made in GMP certified facility.
  • Very few calories.
  • Transparent labeling.
  • Minimal ingredients.
  • Great flavors.
  • 100% natural formula.


  • Not for caffeine-sensitive people.
  • A little pricey.

4. C4 Sport Pre Workout Powder

C4 sport pre-workout

Next on my list is c4 Sport Pre-workout powder by Cellucor.

Cellucor, a US-based brand, is a household name in the health and fitness supplement sector, and its C4 Pre Workout was created to help you get the most out of your workouts.

The reason for including it in my list for pre-workout for HIIT is that it can assist in providing you with the energy you require to get through even the most challenging times of your fitness journey, from the moment you start to the moment you finish; and that’s all we need for HIIT.

C4 Sport is a pre-workout that is designed primarily for exercise. It blends two formulas that assist performance and energy into one, ensuring that you cover every aspect of your training.

Looking at the ingredients, you will notice that C4 has many of the same components and compositions as many similar pre-workouts but with a few important distinctions that set it apart.

The first primary ingredient is 2.5g of Creatine Monohydrate. Creatine is a pervasive substance used during workouts. It is a naturally occurring substance in your body and provides a lot of advantages when supplemented for increased performance.

Recent research indicates that HIIT may be an effective technique for enhancing cardiorespiratory fitness and exercise performance. And Creatine, a nitrogen-containing compound, is commonly used to increase performance during high-intensity exercise.

The following key ingredient is 1g of Arginine Alpha-Ketoglutarate (AAKG), which may assist you in training harder and longer without becoming stiff or sore.

According to the study, Arginine a-ketoglutarate (A-AKG) is a precursor to the formation of nitric oxide and can improve blood flow and nutrition supply to muscles. AAKG, in combination with Creatine, improves upper body muscle endurance.

C4 pre-workout sport comes in 3 exotic flavors: fruit punch, strawberry, and watermelon.

A tub of Cellucor C4 Sport Pre Workout retails for around $23.99.

Cellucor supplements are available from a variety of different retailers. For instance, this supplement is accessible on Amazon in both the United Kingdom and the United States.


  • Provides explosive energy.
  • NSF certified for sports.
  • Suitable for both men and women.
  • Incredible flavors.
  • Pocket-friendly.
  • Easily available.


  • Use sweeteners to enhance the taste.
  • Doesn’t contain L-citrulline.

5. Optimum Nutrition Gold Standard Pre-Workout

optimum nutrition gold standard pre-workout

Optimum Nutrition is generally acknowledged as one of the leading supplement businesses around, and its Gold Standard line includes a number of renowned products.

Optimum Nutrition Gold Standard Pre Workout is a popular supplement meant to get you revved up for your workouts and ensure that you get the most out of them.

As with most pre-workout supplements, it works by providing a dose of ingredients such as caffeine, vitamins, creatine, and amino acids, which are critical when looking for HIIT pre-workout.

Let’s look through some of the primary ingredients of the supplement.

Gold standard pre-workout blends natural caffeine with creatine monohydrate and beta-alanine to help you maximize your energy, focus, performance, and endurance during your workout.

3g of creatine monohydrate helps support overall performance. According to this research, Creatine supplementation may boost the physiological adaptations associated with high-intensity interval training.

It also contains 175mg of caffeine to assist in refueling your mind and body in order to train at the maximum level.

According to this website, a meta-analysis of 28 studies concluded that caffeine improved high-intensity exercise performance in 17 of them.

Also, the caffeine amount in the Gold standard is reasonable as it’s less than two cups of coffee, so you need not worry about jittery, anxious feelings.

The supplement comes in four delicious flavors, including Green Apple, Watermelon, Fruit Punch, and Blueberry Lemonade.

Optimum Nutrition Gold Standard Pre Workout has 30 servings and costs $29, or slightly less than a dollar for each serving.

According to the guidelines, you should mix one scoop with a glass of water approximately 20-30 minutes prior to beginning your training session.

The product is available on Amazon and its official website. Moreover, the company offers free delivery on all orders above $40.


  • Premium blend of ingredients.
  • Replete with some vital vitamins.
  • Great flavor.
  • State-of-the-art manufacturing.
  • Lab-tested.
  • Many positive reviews on Amazon.


  • Not suitable for caffeine-sensitive people.
  • A little expensive.

Things to consider before choosing pre-workout for HIIT

Pre-workout supplements provide an energy boost for your body and improve the intensity of your performance.

When attempting to reach your workout goals but require an extra push, you may entirely modify your workout by simply adding a pre-workout supplement to your schedule.

But here comes the most challenging part – Choosing a correct pre-workout!

You need a pre-workout that meets your required criteria and rightly hits your targeted goal.

Every pre-workout is different in terms of ingredients, dosages, cost, flavor, etc. You’ll need to be extra careful while choosing one based on the purpose you’re taking it.

In a nutshell, not all pre-workout supplements are the same. Thus to select a perfect pre-workout supplement for you, various factors must be considered, ranging from the clear ingredient list to your workout’s ultimate aim.

The following are the top five things to consider while choosing a pre-workout for HIIT.

1. Watch out for ingredients

While choosing a pre-workout supplement, it is critical to examine the type of exercise you often perform. The optimal pre-workout supplement for you is determined by the kind of results you are aiming for.

Pre-workout supplements improve specific parts of your performance, with different ingredients focusing on different aspects, such as strength and endurance.

Recognize the ingredients to assist you in selecting the ideal supplement for you. Here are some ingredients to look for whole selecting a pre-workout for HIIT.

Beta-Alanine– This amino acid is frequently utilized in rigorous training to boost vitality and performance.

Caffeine– It provides an energy boost that can be used for both endurance training and high-intensity interval workouts. It can assist in increasing your power and strength and may even assist in reducing discomfort.

L-citrulline- It aids in the dilation of veins and arteries, hence increasing blood flow and lowering blood pressure. Increased blood flow causes nutrients and oxygen to reach your muscles more quickly, resulting in a more productive workout.

Creatine-  It assists in increasing strength, aids in muscle recovery, and promotes lean muscle mass.

2. Choose a supplement that is compatible with your goals

The first thing you should think about before going to the gym is your aim. As an example, you should ask yourself what you hope to gain from the workout session.

If you’re hunting for a pre-workout for HIIT, you need to look for a supplement that can provide you with the energy boost and strength required for HIIT.

Not all pre-workout supplements are the same, just as not all workouts are the same.

For example, if you want to lose weight, you should avoid supplements high in sugar and carbohydrates. Similarly, for HIIT, go for supplements that can provide extreme strength and endurance.

3. Check for transparent labeling

It is critical that a good pre-workout supplement is honest about its ingredients and that you can track the benefits and dosages.

Numerous supplement producers employ fillers or allude to unexplained “proprietary blends” without disclosing their composition. This can be hazardous to your health and potentially carry the risk of eating prohibited substances which is especially critical if you are planning to participate in a sport that requires drug testing.

Search for pre-workout supplements that contain the top ingredients mentioned above and are third-party tested since this will give you peace of mind that strict quality control was followed during the supplement’s manufacturing.

4. Consider your budget

Pre-workout supplements are available at a variety of price ranges. Numerous elements, including the benefits, determine the established price.

If you are seeking supplements that will assist you in achieving your goals more swiftly, you must be prepared to invest a significant amount of money. This does not mean that you have to empty your pocket in order to accomplish your ambitions.

Certain supplements are frequently overpriced for no reason. As a result, you must explore around for reviews and price comparisons to choose the one product that fits your budget and objectives.

5. Look for reviews

While looking for pre-workout supplements, the first thing you should do is wait and evaluate online reviews. Online reviews include positive and negative remarks from customers who have used the supplements in the past.

Like if you’re buying a pre-workout supplement from Amazon, check the authentic Amazon reviews by random people. It helps a lot especially in terms of flavors, mixing, or facing any adverse effects.

The reviews make it easier to select a product that fits your budget while also living up to its claims.

Wrap up

Supplements can be really beneficial if you participate in physical activities. They can help you have more energy and improve the effectiveness of your training.

This article would’ve indeed answered so many of your concerns that can create confusion while buying pre-workout supplements specifically for HIIT.

I’ve tried to cover the price, taste, ingredients profile, efficacy, benefits, and disadvantages of all the above-mentioned top-notch brands that will surely help you make a wise decision.

In the end, I would like to add my two cents that though these pre-workout supplements are effective, they are not sufficient on their own.

To achieve benefits, you must continue to adjust your eating habits and specific lifestyle practices, and most importantly, always seek medical advice before taking any supplement.

Important Disclaimer: The information contained on MAX HEALTH LIVING is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.

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