10 Best Shoes for HIIT Workouts

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To find the best shoes for HIIT workouts is a demanding quest that takes a lot of time to come to perfection. If you know about HIIT, then you know that it’s a compilation of several workouts that are high intensity. Therefore, you need a perfect shoe to withstand the pressure that will protect both your feet and ankles.

Running shoes are designed to move in one direction; forward. Therefore, they may not be ideal for HIIT workouts. You need cross-training shoes that can move in any direction.

Table of Best HIIT Shoes for Workouts

*On the table above, click on the image of the shoe you prefer (men’s or women’s) to check the current price.

What Are Hiit Shoes?

Shoes that specially made for HIIT are more durable and flexible than all the other categories. They have a higher upper mesh and shaft, which can embrace the leg, and the metatarsals area should adequately protect from any pressure.

Another essential feature is the outsole. Most quality HIIT shoes have some durable rubber alloys in the outsole area, which becomes rigid enough to produce more friction to the ground. This is needed to anticipate the slipping phenomena in uneven terrains that you usually meet when training in HIIT methods.

Why HIIT Exercise Is Better for Your Health

The HIIT exercise is equally beneficial for all the systems of your body. It constitutes a constant change between aerobic and anaerobic exercises that can develop your muscles while giving you more stamina and exercise the respiratory system as well.

People suffering from higher blood pressure will find HIIT exercises exclusively better than anything else they may have tried in the past. This is because these exercises can easily reduce blood pressure and make you feel a lot healthier.

Another great benefit to your overall health has been the transformation of your muscle-skeletal system. The pressure coming from your exercise can easily make your bones a lot healthier and active. At the same time, the ligaments are getting closer to each other and create a perfect environment for your development.

Benefits of a HIIT Workout

For people that suffer from acute pain, the adoption of HIIT workouts regularly could be very beneficial. They give you more flexibility to the foot curve and can develop the mass of the muscles there.

This workout also gives more energy to the body. When performing HIIT exercises, there are more chances to burn fatty acids. They also provide more energy to the body instantly in the form of sugars. This, in turn, nourishes your muscles without aggravating your sugar bloodstream levels.

Finally, people who perform HIIT regularly have their feet relieved from the pressure of everyday chores. These exercises can stretch the ligaments of the ankle and forefoot to give more flexibility that can overdrive the painful symptoms of various diseases.

So, if you are suffering from deformities, the best advice would be to start HIIT exercises.

Features of a Good HIIT Exercise Shoes

HIIT exercise shoes are usually a lot different than the regular ones. They have a greater forefoot area to withstand the intensity of the exercise, unlike other types of shoes.

The best shoes for HIIT Workouts come with more lugs on the outsole to offer greater stability to the user and increase the traction and grip to the ground. These shoes let the airflow passing through their mass, removing all sweat from your feet.

These shoes have a midsole that is usually made of a foamy material to absorb all the shocks from the external environment. This midsole also has greater insulation to keep the water out and also give more protection to the user from the adverse weather conditions.

Finally, the HIIT exercise shoes have a specially designed sockliner area where orthotics can be easily adjusted. This happens because most of the HIIT athletes are suffering either from foot diseases or foot injuries and are sometimes in need of such external mechanisms to support their walking abilities.

Features of HIIT Shoes:

  • Greater forefoot
  • Larger lugs on the outsole
  • Breathability
  • Extra insulated midsole
  • Sockliner

Best Shoes for HIIT Workouts

These are some of the best shoes for HIIT, now available on the market:

1. Nike Metcon 4 Cross Training Shoes

The Metcons shoes have a great shape and considered to be one of the best shoes for HIIT workouts. This pair has a lightweight profile making it easier to wear when running. Also, the outer part of the shoes is more waterproof than the common type of shoes in the category.

Not to mention, the shoes have a more sophisticated cushioning in certain parts of the footbed like the heel and the foot curve. That is why the Metcon shoes are among the most comfortable shoes to wear when training. The upper mesh and shaft are more breathable than all the other and make it easier for you to wear from prolonged periods.

Finally, the insole has a special layer than is anti-microbial, adding up to the overall hygiene of your feet.



  • Come in a great shape
  • They are light
  • Waterproof
  • Sophisticated cushioning
  • Anti-microbial layer



  • If you want to purchase them, you’ll need first to confirm their availability

For Men'sFor Women's
Nike Mens Metcon 4 Training Shoe AH7453-001
  • Flywire built into the lacing system helps keep the foot secure and locked into place.
  • A heel clip helps stabilizes during side-to-side movements.
  • Firm rubber outsole hugs the midfoot for added support during rope exercises.
  • Sticky rubber outsole delivers optimal traction and grip and delivers long-lasting durability and stability during high-intensity intervals.

2. ASICS Gel-Venture 6 Running Shoes for Hiit

These shoes are among the best for HIIT workouts for women regardless of their title. Hard exercises are easier when wearing these shoes thanks to their great aerodynamic shape giving more energy at any time to the user.

The insole is the most comfortable part of the shoes. The cushioning applied to the heel makes the pain go away, especially to people suffering from chronic foot pain.

Not to mention, the outer leather part of the shoes is waterproof enough to give you more protection against heavy rain while training.

Finally, the shoes have an excellent forefoot area, which gives more movability to the toe fingers. This enables you to be more stable while training and can take all your pain away.



  • Aerodynamic shape to give people more energy
  • Comfortable insole
  • Has a waterproof outer leather part
  • Great forefoot area to enable mobility of toes



  • Users have complained of the shoes losing shape in one month
  • The gel in the shoe moves around and makes the experience uncomfortable

For Men'sFor Women's
ASICS Women's Gel-Venture 6 Running-Shoes
  • Rearfoot GEL Cushioning System: Attenuates shock during impact phase and allows for a smooth transition to midstance.
  • Removable Sockliner: A sockliner which can be removed to accommodate a medical orthotic.
  • Removable Sockliner: A sockliner which can be removed to accommodate a medical orthotic.
  • Trail Specific Outsole: Reversed lugs provide uphill and downhill traction on all types of terrain.

3. PUMA Women’s Cell Riaze WN Sneakers for Hiit

These shoes are the best HIIT workout shoes that are currently in the market.

They have more space than the usual ones. They give people who are suffering from pain on the heels or any other a chance to do these workouts without any issues.

The cushioning on the heel and foot curve areas is revolutionary. It consists of special microfibers that absorb the user’s weight. They also protect the footbed from the pressure coming from the ground.

Finally, these are the most stylish shoes you could ever have in your closet. Coming in multiple colors and shapes, the shoes are there to make sure when working out, you still look stylish.



  • Have more space than regular shoes
  • Microfibers to absorb a users weight
  • Stylish
  • Durable



  • Some users complain the sizes are too big to fit
  • The fabric is lighter compared to previous versions

4. Reebok Crossfit Nano 8.0 Flexweave Sneakers for Hiit

These Reebok shoes are specialized in retaining the natural shape of the feet with no pain involved during the training.

They have a longer upper mesh and shaft to protect the foot arches as well as the ankle areas. This feature gives them also the chance to safely bend the shoes on your feet, respecting the anatomy of your metatarsals.

The smart lacing system is strategically placed to exert the less needed pressure to keep the shoes safe on your feet. Additionally, Crossfit shoes are energy absorbent, especially in the outsole area. They have more friction when starting to run. But, less grip to the ground when running at a higher speed to give you back all the lost energy.



  • Have RopePro that protects you during rope climbing
  • There is the toe tection that makes the shoe durable mostly in the toe area
  • Energy absorbent
  • Lacing system to help exert less pressure on your feet



  • They start ripping after some time

For Men'sFor Women's
Reebok Men's CROSSFIT Nano 8.0 Flexweave Cross Trainer
  • Reebook Shoes
  • Imported. New heel bootie construction provides ultimate performance comfort
  • RopePro allows for maximum traction and protection during rope climbs
  • Toe Tection provides durability in the toe area for high intensity workouts
Reebok Women's CROSSFIT Nano 8.0 Flexweave Cross Trainer
  • Cushioned sole. New heel bootie construction provides ultimate performance comfort
  • Lightweight and breathable
  • Forefoot flex grooves for flexibility
  • Low-cut design for added mobility

5. New Balance Fresh Foam Arishi V1 Plyometrics Shoes

These New Balance Arishi shoes are ideal for ladies. This particular series has been presented to the public as one of the best shoes for plyometrics and has stayed at the top of the ranking for longer than any other opponent.

The upper mesh and shaft are very strong and flexible to keep the feet safe against any controversial pressure from the ground. There is special care taken for the ankle area, which is adequately protected and supported.

The insole keeps on being softer than the competition and has unique cushioning in the heel area to keep you pain-free from any impact.

This Arishi shoe has a lacing system that uses state-of-the-art laces to give more safety when running that the shoes to keep them on your feet every time.



  • 84% said the shoe fits as expected
  • Comfortable
  • Lightweight



  • If not careful, you can easily buy knock offs.

For Men'sFor Women's
New Balance Men's Fresh Foam Arishi V1 Running Shoe
  • Fresh Foam midsole
  • No-sew material application
  • NB Response 1.0 Performance insert
New Balance Men's Fresh Foam Arishi V1 Running Shoe
  • Fresh Foam midsole
  • No sew material application
  • NB Response 1.0 Performance insert

6. Adidas Powerlift.3.1 Interval Training Shoes

Are you looking for the best shoes for HIIT workouts? Well, the Adidas Powerlift shoes fit the description.

These shoes have a particular midsole layer that supports the user’s weight when needed and keeps your footbed pain free when lots of pressure is exerted from the ground.

Additionally, the outsole is rigid enough to withstand the adverse weather conditions (rain or sun) and the same time is equipped with high-tech lugs, which give you more grip and better traction over all kinds of terrains.



  • They are lightweight
  • Durable
  • Air mesh to help your feet breathe
  • Midsole layer to support your weight



  • You may need to buy one size larger than you wear because they are narrow

For Men'sFor Women's
adidas Men's Powerlift.3.1 Cross Trainer
  • Lightweight synthetic leather upper for ankle support and durability
  • Air mesh collar, tongue and lining for maximum breathability
  • Open forefoot structure and flexible toe for enhanced comfort and breathability
  • Weight lifting-engineered, high-density die-cut midsole wedge for lightweight stability; Lace closure with wider strap for tight fit
adidas Women s Powerlift 3 1W Cross Trainer Shoes, Blue 15 Medium US
  • Lightweight synthetic leather upper for durability and ankle support
  • Air mesh collar, tongue and lining for maximum breathability
  • Open forefoot and flexible toe design for enhanced comfort and breathability
  • Lace closure with strap for tight fit; Weightlifting-engineered, high-density die-cut midsole wedge for lightweight stability

7. PUMA Fierce Core High Impact Training Shoes

By now, you know that PUMA is one of the leading brands, which means they deal in quality.

These shoes are well known for their higher upper mesh and tongue that protect women’s ankle joints when performing hard training.

What stands out in these shoes is that the outer part is made of quality textiles that make the shoes lightweight and breathable. The material used helps you to lower the temperature of the inner feet and ensures your feet don’t sweat.



  • Comfortable to wear
  • Come in a variety of pairs
  • They are true to size
  • Stylish
  • Light



  • Some people claim they wear down after a month

For Men'sFor Women's
PUMA Mens Fierce Core Mono Casual Sneakers,
  • Mesh and Ariaprene bootie construction offers breathable comfort
  • Midsole consist of IMEVA for optimal cushioning
  • Rubber outsole provides traction on a variety of surfaces
PUMA Women's Fierce Knit Cross-Trainer Shoe
  • Run-Train Performance Sneaker
  • FOREVER BETTER: PUMA is constantly pushing to be better than we were yesterday.
  • FOREVER BETTER is our commitment to reduce our environmental impact and work together towards a sustainable future.
  • PUMA brand logo

8. Inov-8 F-Lite 195 Cross Training Hiit Shoes

Here’s another great type of shoes from a revolutionary brand that produces high-quality shoes all the time. This special edition is specially made for men and has been characterized as one of the best shoes for HIIT workouts, which can make the difference when you wear them.

The outsole makes less noise than other shoes and enables you to run faster with less fatigue.

The insole keeps on being softer than the average, while the cushioning system embraces the whole footbed for better care of your feet while exercising.



  • Light
  • Comes in a variety of colors
  • Wide toe boxes



  • Designed for men
  • There are complaints of the shoe ripping off

For Men'sFor Women's
Inov-8 F-lite 195 Cross-Training Shoe
  • Lightweight, flexible cross-training shoe featuring ropeTec grip and injection-molded EVA midsole
Inov-8 Women's F-Lite 195 P Cross-Training Shoe
  • In general practice, if the number is followed by the alphabet it's considered to be a WOMEN'S. Example: W7 is women's. Like wise if the alphabet is followed by the the number it's considered to be "...
  • Lightweight lace-up sneaker with logo printed on outer side and contrast midsole
  • 3mm heel-to-toe drop
  • Reinforced midsole Rope-Tec design for burn protection during rope climbs

9. Nike Metcon 4 Running Shoes for HIIT

If you are a Nike fan, then you probably know their tagline, ‘Just Do It’ Nike has been a leader for the longest time now. If you are looking for comfort and less pain, having these Nike Metacon shoes will work for your HIIT workouts.

These shoes have an upper mesh that is soft and embraces the whole foot arch for safer use. The laces are stronger than ever before and securely attach the shoes to the feet.

Finally, the insole has a special anti-microbial layer that prevents infections while improving your total hygiene.



  • Comes in a variety of colors
  • Fits well
  • Designed in a way that helps keep our feet secure
  • Light



  • The rubber on the side may start peeling off after some time
  • The sole wears off easily

For Men'sFor Women's
Nike Mens Metcon 4 Training Shoe AH7453-001
  • Flywire built into the lacing system helps keep the foot secure and locked into place.
  • A heel clip helps stabilizes during side-to-side movements.
  • Firm rubber outsole hugs the midfoot for added support during rope exercises.
  • Sticky rubber outsole delivers optimal traction and grip and delivers long-lasting durability and stability during high-intensity intervals.

10. Reebok Crossfit Sprint TR Training Shoe

Look for a shoe that makes all the difference. If you are shopping for the best shoes for HIIT and you want a pair that makes a difference, look for those with a longer shaft and a softer tongue that embraces the foot arch.

These Reebok Crossfit shoes have stronger side parts to prevent supination and pronation issues after extended use.

The genuine leather keeps all the water out of the shoes, making them waterproof. The insole is soft enough and is easily removable when you need to wash and rinse it.



  • Comes in various colors
  • It has mono-mesh protection that protects you when rope climbing
  • Comfortable



  • Have a narrow fitting
  • Sole rips off after some time

best shoes for interval training

Criteria to Buy Best Shoes for Hiit

The huge variety of best hiit shoes has made it difficult for people to identify which the best shoes are. Here are some important considerations to help you in buying the best shoes for HIIT.


The HIIT sessions do comprise of extreme exercise that will lead to lots of sweat on your feet. When shopping for the shoe for interval training, go for the ones that have mesh panels that will allow the feet to breathe. You also need to ensure that they are lightweight and in a position of removing moisture from feet.


It is a fact that the best shoes for interval training worn outdoors will not last that long when compared to shoes worn indoors. However, it is advisable that you always go for durable HIIT shoes that can last for a pretty long time regardless of the frequency of use. The majority of the HIIT classes are carried out indoors with minimal outside exposure.


HIIT classes workouts comprise of fast paced exercises that need the right traction amount. Ensure the shoes you are about to purchase have long lasting outsoles that contain rubber which is added to the forefoot ensuring faster movements. The midsoles and outsoles for HIIT shoes are firmer when compared to ordinary shoes.


Getting the right fit is still one of the top reasons why most of the HIIT shoe users complain. When shopping for the best shoes for cross fit, it is advisable that you always settle on a half size up especially when making online orders. However, when buying the best shoes for high intensity interval training, you need to ensure the shoes are of perfect foot size due to the stability need and multidirectional movements.

best shoes for high intensity interval training

Frequently Asked Questions

Q. What Kind of Shoes Should I Wear for Hiit?

For HIIT exercises like running a focused class or cycling, it is best recommended that you go for the right attire for that particular activity.

There are different types of shoes for high impact workouts. However, the best shoes are the ones that will offer you great breathability levels, fit your shoes perfectly well, are long lasting and have excellent grip.

Q. What Are the Best Shoes for Plyometrics?

The best plyometrics shoes are always durable, fit perfectly well are made of top quality mesh on the upper which ensures great breathability and are of perfect size.

Q. Can I Wear Running Shoes for Hiit?

Not at all! The HIIT are not what the running shoes were made for. In most cases, the running shoes do measure approximately 8mm or even more in addition to the foam cushioning amount. This makes them perfect for running and not great when it comes to high intensity training.

Q. What Are the Best Shoes for Hiit Training?

There are a number of top shoes you can always use for your HIIT training. However, some of the top brands you can always rely on are Nike Metcon 4, New Balance Arishi and Adidas Powerlift 3.1.

Q. What Are the Best Plyometric Shoes?

Identifying the best plyometric shoes has been made difficult since every site is claiming a different model to be the best. However, the most outstanding shoes are ASICS GEL-Quantum 180 TR, PUMA Tazon 6 FM and Nike Metcon 4.


If you work out, then you know how important it is to have well-fitting shoes that won’t give you blisters. You need the best shoes for HIIT workouts to help you achieve your workout goals faster. We have compiled a detailed list of the best shoes to help your purchasing decision become easier.

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Bryan Howard
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