HIIT 30-Minute sessions demand sustained anaerobic energy for 30 minutes of high-intensity intervals. Carbohydrates are your primary fuel source during these efforts, with pre-session intake helping ensure adequate energy availability. Consuming 30-45g of easily digestible carbs 30-90 minutes before training can support your workout readiness. For this reason, we've included Impact Pre-Workout, Origin Pre-Workout Dry Scoop, and THE Pre-Workout in your preferred stack as convenient pre-session formats.

For HIIT 30-Minute, we recommend Impact Hydrate Electrolyte Sachets, Origin Intra-Workout, and THE Electropower. These portable formats are designed for easy consumption during activity without interrupting your interval rhythm. Whilst most sessions under 45 minutes don't require intra-workout carbohydrate fuelling, having these products available establishes good hydration habits for warmer conditions. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise¹, making these products valuable as your training progresses.

HIIT 30-Minute training creates the stimulus for progressive adaptation. Protein contributes to the maintenance of muscle mass², making post-session nutrition an important recovery component. We've selected All-In-One Recovery, Impact Vegan Protein, and THE Recovery as convenient post-workout formats and to help you meet your protein needs within the optimal 30-120 minute post-session window.

For a 30-minute HIIT session, aim for 30-45g of carbohydrates 30-90 minutes before the workout. This intake supports glycogen stores and maintains performance during the intense intervals. Intra-workout carbohydrates are generally not required for sessions under 45 minutes, as pre-workout stores are sufficient.

Product choice depends on your individual tolerance and the timing of your workout. Caffeine (200-400mg) is highly recommended to reduce perceived exertion during maximal efforts. However, for evening sessions, a stim-free option is advisable to avoid sleep disruption. Your stack includes caffeinated options like THE Pre-Workout for optimal focus and endurance during daytime sessions.

Event-day nutrition is only part of the bigger picture. How you fuel before and after your 30-Minute HIIT makes a huge difference to your training and recovery. For everyday support, explore our Protein Guide to find the right protein for your goals, and try our Goal Selector to build a supplement routine tailored to you.

¹ Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.

² Protein contributes to the maintenance of muscle mass.