You can take a fat burner and pre-workout together, but only after you add up the caffeine, because many stimulant fat burners and pre-workouts each carry 200 to 340 mg per serve. The simplest way to do it safely is to pair one stimulant product with one stim-free product, so only one of them brings the caffeine. Here is how much caffeine is in common products in Australia, where the limits sit, and the pairings that make sense.
How much caffeine is in fat burners and pre-workouts?
Caffeine amounts vary a lot between products, and some labels list several caffeine sources that you have to add together. These figures come from the current labels of products we stock.
| Product | Type | Caffeine per serve (label) |
|---|---|---|
| Hydroxycut Original Formula | Stim fat burner | 200 mg per 2-capsule serve |
| AfterDark Pyrodex Burn | Stim fat burner | About 340 mg per scoop |
| Redcon1 Double Tap | Stim fat burner | 269 mg per scoop |
| Redcon1 Total War | Stim pre-workout | About 320 mg per scoop |
| Fresh Pre-Workout | Stim pre-workout | About 180 mg per scoop, 360 mg per full 2-scoop serve |
| Axe & Sledge Intake | Stim pre-workout | 150 mg per scoop, 300 mg per 2 scoops |
| ALLMAX Caffeine | Caffeine tablet | 200 mg per tablet |
| Evogen EVP AQ | Stim-free pump | None listed |
| Rule 1 R1 Pump Non-Stim | Stim-free pre-workout | None listed |
| Nutrex Liquid Carnitine 3000 | Stim-free fat burner | None listed |
Coffee counts too. The Australian Institute of Sport (AIS) notes that a small specialty coffee can have more than 200 mg of caffeine and a large one more than 500 mg (AIS caffeine fact sheet). Energy drinks, cola, tea and caffeine gum add more.
How much caffeine is too much?
For healthy adults, the AIS says international health agencies generally consider up to 400 mg a day from all sources, and up to 200 mg at one time, to be safe. Food Standards Australia New Zealand (FSANZ) gives similar figures in its caffeine review: intakes up to 400 mg a day were not linked with significant adverse effects in the general adult population, single intakes up to 210 mg were not generally linked with adverse effects, and pregnant women should limit caffeine to 200 mg a day or less (FSANZ).
More caffeine does not mean a better workout. The AIS fact sheet says the performance benefit seems to plateau at about 3 mg per kg of body weight, or around 200 mg, and recommends using the lowest dose that works. Higher doses mainly add side effects: a faster heart rate, anxiety or feeling over-wired, shaky hands and poor sleep. Caffeine has a half-life of about 5 hours, so an afternoon pre-workout can still be in your system at bedtime (AIS). Our guide to pre-workout caffeine and the Australian rules goes into more detail.
What happens if you stack two stim products?
The numbers climb fast. One scoop of Total War (about 320 mg) plus one scoop of Pyrodex Burn (about 340 mg) is around 660 mg of caffeine before you have had a coffee. That is well over the 400 mg daily figure, and each scoop on its own is already above the 200 mg single-dose figure. Even a lighter mix, one scoop of Fresh Pre-Workout (about 180 mg) and one serve of Hydroxycut Original (200 mg), lands at about 380 mg, leaving almost no room for coffee.
Spacing the doses out does not reset the count. With a half-life of about 5 hours, caffeine from a morning fat burner is still partly in your system at an afternoon session. Many stimulant labels also tell you not to combine the product with other caffeine sources, so read the directions on both tubs.
The smarter way: one stim, one stim-free
Option 1: stim fat burner plus stim-free pre-workout
Take your stimulant fat burner as the label directs, then use a stim-free pre-workout before training. For example, Hydroxycut Original Formula lists 200 mg of caffeine per 2-capsule serve, and either Evogen EVP AQ or R1 Pump Non-Stim covers the pump and focus side of a pre-workout with no caffeine on the label. Rule 1 states R1 Pump is Informed Choice certified, which matters if you compete in tested sport.
Option 2: stim pre-workout plus stim-free fat burner
If you love the buzz of a pre-workout, keep the caffeine there and choose a stim-free fat burner. A single scoop of Fresh Pre-Workout (about 180 mg) sits under the 200 mg single-dose figure, and the tub is $30.00 at the time of writing. Pair it with a stim-free option such as Liquid Carnitine 3000, which lists 3,000 mg of L-carnitine per 15 mL and no caffeine. Be realistic about stim-free fat burners: the AIS notes a lack of evidence that carnitine adds to fat loss on top of diet and training (AIS carnitine fact sheet). Our best stim-free fat burners guide compares more options.
What we would not do
Do not take two high-stimulant products on the same day, do not double scoop to chase a bigger kick, and do not add caffeine tablets on top of a stim pre-workout. If you are pregnant, breastfeeding, sensitive to caffeine, have a heart condition or take regular medication, talk to your doctor before using any stimulant product.
Which should you choose?
Pick the product whose caffeine you value most, and make the other one stim-free. If training energy matters most, go with a stim pre-workout such as Fresh Pre-Workout or Total War and a stim-free fat burner. If you want an energy lift through the day, use a stim fat burner such as Hydroxycut Original and a stim-free pre such as EVP AQ or R1 Pump. Either way, keep your daily total in mind, including coffee. Compare stim and stim-free options in our best pre-workout guide, or browse our non-stimulant range and fat burners.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| Redcon1 Total War 30 serves | $69.95 | $69.95 | $69.95 | $71.90 (sale) | $69.95 |
| R1 Pump Non-Stim 30 serves | $69.95 | $59.46 (sale) | Not listed | Not listed | $69.95 |
| Evogen EVP AQ 473 mL | $69.95 | $79.95 (out of stock) | Not listed | $79.90 (out of stock) | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Out of stock means it was listed but not available that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
Fresh Pre-Workout 40 scoops$30.00
Hydroxycut Original Formula$49.95
Evogen EVP AQ$69.95
R1 Pump Non-Stim$69.95
Browse all non-stimulant supplements, pre-workouts and fat burners.
FAQs
Can I take a fat burner and pre-workout on the same day?
Yes, as long as your total caffeine stays within sensible limits. The easiest way is to make one product stim-free: a stimulant fat burner with a stim-free pre-workout, or a stimulant pre-workout with a stim-free fat burner. Two high-stimulant products on the same day can easily pass 600 mg of caffeine, well above the 400 mg a day figure for healthy adults.
How much caffeine is safe in a day?
For healthy adults, the AIS says international health agencies generally consider up to 400 mg a day from all sources, and up to 200 mg at one time, to be safe. FSANZ gives similar figures and says pregnant women should limit caffeine to 200 mg a day or less. People who are sensitive to caffeine or take medication may need less, so check with your doctor.
How long should I wait between a fat burner and a pre-workout?
Waiting helps less than people think. Caffeine has a half-life of about 5 hours, so a good part of a morning dose is still in your system at an afternoon session. Count both doses towards your daily total no matter how far apart they are, and avoid stimulant products late in the day if you want to sleep well.
What are the signs of too much caffeine?
The AIS lists a faster heart rate, anxiety or feeling over-wired and shaky hands that affect fine movement, and caffeine can disturb sleep even at lower doses. Headaches, nausea and an upset stomach are also common. If you notice these, cut back or switch one product to stim-free. Seek medical help straight away for chest pain or a racing heart that does not settle.
Is a stim-free pre-workout worth it?
It can be. Stim-free pre-workouts usually focus on pump and hydration ingredients such as citrulline, betaine and glycerol, so you get a training product without adding to your caffeine total. They suit evening training, people sensitive to caffeine and anyone already using a stimulant fat burner. You will not get the energy kick of caffeine, so judge them on how your session feels.
Sources: Australian Institute of Sport: caffeine (Group A), with fact sheet; FSANZ caffeine review, P1056 (2025); Australian Institute of Sport: Group B supplements, including carnitine; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
