10 Best Shoes For HIIT Workouts: Reviews & Comparisons

While traditional workouts normally included just cardio or resistance training, HIIT is something that many people are now turning to in their quest for a healthier body. 

What is HIIT? 

HIIT stands for high-intensity interval training. It’s the basis for Tabata, Beachbody and Crossfit. Basically, it combines cycling between a burst of high-intensity activity and a recovery period.

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Price Guide & Amazon Rating
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New Balance Men's MX40V1 Gym Workouts Training Shoe

New Balance Men's MX40V1 Gym Workouts Training Shoe

Yes

Gray, Black, Black/Red

$$$

adidas Performance Men's Adipure 360

adidas Performance Men's Adipure 360.3 M Training Shoe

No

7 Options

$$

New Balance Men's Mx20v6 Minimus Cross Trainer

New Balance Men's Mx20v6 Minimus Cross Trainer

Yes

Silver Mink/Thunder/Hi Lite, Electric Blue/Dark Denim/Hi Lite, Black/White/Thunder

$$$

Reebok Men's Crossfit Speed TR Cross-Trainer Shoe

Reebok Men's Crossfit Speed TR Cross-Trainer Shoe

No

6 Options

$$$

Reebok Men's Crossfit Nano 8

Reebok Men's Crossfit Nano 8.0 Flexweave

No

12 Options

$$$

ASICS Women's Gel-Fit Sana 3 Cross-Trainer Shoe

ASICS Women's Gel-Fit Sana 3 Cross-Trainer Shoe

No

6 Options

$$

PUMA Women's Cell Riaze Heather Cross-Trainer Shoe

PUMA Women's Cell Riaze Heather Cross-Trainer Shoe

No

Steel Gray/Drizzle Bay, Puma Black/Steel Gray

$$

PUMA Women's Tazon 6 WN's FM Cross-Trainer Shoe

PUMA Women's Tazon 6 WN's FM Cross-Trainer Shoe

No

7 Options

$$

NIKE Women's Free 5

NIKE Women's Free 5.0 TR Fit 5 Training Shoe

No

30 Options

$$

Nike Women's Flex Trainer 5 Shoe

Nike Women's Flex Trainer 5 Shoe

No

30 Options

$$


How Often Should You Do HIIT?


It’s recommended that you only do HIIT for two or three days each week. That’s because you need a minimum of 24 hours of rest in between your sessions. If you must work out four times a week, then you should do two resistance training workouts and two HIIT training sessions instead.

How Many Calories Does HIIT Burn?

During the HIIT aspect of the workout, a person burns anywhere from 12 to 16 calories each minute. With that said, the person isn’t burning as many calories during the resting periods. This means that during a twenty-minute training session, you can expect to burn between 9 and 13 calories per minute.


How Are Shoes for HIIT Training Different From Running Shoes?


While running shoes and HIIT training shoes are similar and appear to be the same, there is some difference related to the heel drop and flexibility. Running shoes feature a heel-to-toe movement so there is a higher heel drop. This comes from the additional cushioning and support which makes them comfortable for long runs.

HIIT training shoes offer multi-directional movement instead. It’s important to move laterally so the sole is designed flatter than a running shoe. It also needs to be flexible so that a wide range of movement is possible. Injury could occur from wearing improper shoes for your activities.


Features to Look for in the Best Shoes for HIIT


When you’re on the hunt for the best shoes for HIIT, here are the qualities you want to look for.

Grip

Whether you’re tackling small hurdles, climbing up ropes or hopping through tires, you need optimal traction to get your training done. Look for shoes that feature a solid outsole. Often, they have some added rubber located in the forefoot. This helps you accomplish those fast movements without slipping.

Durability

When dealing with running shoes, it’s easy to determine how long they should last. Most quality running shoes make it 300 to 500 miles or four to six months. When looking at training shoes, the durability isn’t so concrete. That’s because you’ll be participating in a wide variety of activities.

Instead, you want to look for a pair that withstands any type of abuse. The last thing you want is a pair of shoes that the rubber starts peeling from or the structural integrity is compromised. 

Breathability

When you’re searching out the best shoes for HIIT workouts, you need something that keeps you dry. Let’s face it; you’ll already be working hard, and you don’t want your feet to suffer from additional sweating due to your shoes.

Look for a pair that offers lightweight wicking properties. It’s also helpful if they have mesh panels that allow air to flow freely.

Support

You must protect your feet from injury during your workout. When you lift weights, your heels and ankles need to be locked in.

Other activities such as ladder work, jumping jacks, push-ups and side shuffles are all going to require that your foot is stable and supported. If your foot is moving around inside the shoe, your workout won’t be effective and you could hurt yourself.

Style

As HIIT training becomes more popular, it’s becoming easier to find the shoe that fits your personality. Don’t just look at the performance aspect, but go ahead and have some fun expressing yourself as well. When you like the way you look, you feel good. That, in turn, results in a better performance as well.


10 Best Shoes for HIIT Reviewed


To make things easier for you, we’ve narrowed down the ten best shoes for HIIT and given them a complete review.

Mens

1. New Balance Men's MX40V1 Gym Workouts Training Shoe

If you’re looking for the best cross training shoes for HITT, you’ll want to check out this pair from New Balance. They’re designed specifically for your gym workouts. It has all the features you want in a cross-trainer like excellent structural ability, superior flexibility, a decent energy return and cushioning.

On top of that, the breathability allows your feet to remain dry and odor-free, even during your long workouts. Surface grip was also done right, so you won’t need to worry about slipping.

What we didn’t expect with this shoe is the higher price tag. While it’s lower than some, it’s high for a New Balance pair. In addition, some people felt that the shoe runs slightly small.

New Balance Men's MX40V1 Gym Workouts Training Shoe

Our Rating

Will These Shoes Fit Me?

68%
 Chance of Success

Pros

  • Offers a stable structure
  • Flexible
  • Good energy return
  • Cushioned
  • Superior surface grip

Cons

  • Price is high for New Balance
  • Sometimes they run small
adidas Performance Men's Adipure 360

Our Rating

2. adidas Performance Men's Adipure 360.3 M Training Shoe

Men need the support that the best training shoes for HIIT provides. That’s why this option from adidas is a winner! It’s a flexible shoe that’s also breathable and comfortable.

The rubber outsole gives you the traction you desire while the upper remains tucked in for a more secure bond. The toe box is also nice and roomy, allowing you to enjoy the wiggle room.

While making your lateral moves, you’ll find that the grooves in the outsole provide the support you want. We love that the prices are reasonable and that there are several color options to choose from. 

Will These Shoes Fit Me?

80%
 Chance of Success

Pros

  • Flexible
  • Comfortable
  • Breathes easily
  • Superior traction with rubber outsole
  • The toe box is spacious

Cons

  • Thin sole
  • The shoe might run small if you’re between sizes

3. New Balance Men's Mx20v6 Minimus Cross Trainer

While most New Balance shoes are known for runners, this pair is designed just for your cross-training. It offers a natural feeling that keeps you low to the ground. It’s like working out barefoot, but still having the support you want. This allows you to train effectively during short-distance running and strength exercises.

The outsole has Vibram technology to give you traction and keep you upright. Because it’s lightweight, you’ll easily transition from one movement to the next. Most prices on this sneaker are reasonable and there are a couple of different styles to choose from, plus sizing appears to be mainly accurate.

New Balance Men's Mx20v6 Minimus Cross Trainer

Our Rating

Will These Shoes Fit Me?

73%
 Chance of Success

Pros

  • Natural feeling
  • Features Vibram technology
  • Superior grip
  • Lightweight
  • Reasonable price

Cons

  • Arch support is minimal
  • Not designed for long-distance running
Reebok Men's Crossfit Speed TR Cross-Trainer Shoe

Our Rating

4. Reebok Men's Crossfit Speed TR Cross-Trainer Shoe

When you need the best running shoes for HIIT training, it makes sense to check out the Reebok Speed. This shoe design allows you to switch between movements seamlessly. With its versatility, it’s easy to perform your best.

This shoe is so lightweight that it also offers a boost in your step. Plus, it’s constructed with a breathable upper that gives your foot just the right amount of snugness.

The METASPLIT flex grooves located in the outsole provide you with traction but don’t make you feel like you’ve been flattened during your lifting.

It also has ROPEPRO technology which prevents the shoe from shredding when rubbed against rope fibers. There are several styles available, but the price can jump up fairly high on some of them.

Will These Shoes Fit Me?

82%
 Chance of Success

Pros

  • Versatile
  • Lightweight
  • Breathable
  • METASPLIT flex grooves
  • Has ROPEPRO technology

Cons

  • Price can get high
  • No wide sizes available

5. Reebok Men's Crossfit Nano 8.0 Flexweave

Reebok is known to be a great companion when it comes to high-intensity workouts at the gym. This Nano is strong, tough and built to last. It’s infused with Kevlar and also has the RopePro technology.

They also have a compression-molded midsole for superior shock absorption and cushioning. The raised-lug outsole gives you the best traction you need while allowing you to maintain your energy.

This shoe comes in several styles but they’re one of the most expensive on the list. With that said, durability is key with this shoe, and they’re built to last.

Reebok Men's Crossfit Nano 8

Our Rating

Will These Shoes Fit Me?

83%
 Chance of Success

Pros

  • Built to last
  • Infused with Kevlar
  • Contains RopePro technology
  • Has a compression-molded midsole
  • Features a raised-lug outsole

Cons

  • Prices are high
  • Shoes run narrow

Womens 

ASICS Women's Gel-Fit Sana 3 Cross-Trainer Shoe

Our Rating

6. ASICS Women's Gel-Fit Sana 3 Cross-Trainer Shoe

Check out this pair of ASICS which are clearly the best HIIT shoes in women's. The company is known for their running shoes, but don’t overlook the capability they have to create a high-end cross-trainer.

They feature a lightweight structure that allows you to feel barefoot while running or jumping rope. The flexible upper also offers the support you need when moving in multiple directions.

This shoe has a MONO-SOCK system that gives it additional flexibility. In addition, the AHAR technology offers a unique tread pattern for more traction, even on uneven surfaces. These are a budget-friendly option that isn’t barebones. Plus, there’s a nice variety of styles to choose from. 

Will These Shoes Fit Me?

75%
 Chance of Success

Pros

  • Lightweight
  • Has a flexible upper
  • Supports multi-directional movement
  • Great traction
  • Low cost

Cons

  • Not a lot of support
  • Shoes run narrow

7. PUMA Women's Cell Riaze Heather Cross-Trainer Shoe

Another great option as the best women’s shoes for HIIT is this pair from Puma. Wear these during your workout and you’ll feel the support and stability you need.

Unlike some of the other options, this pair is known for its superior cushioning ability. With this support, you’ll feel comfortable during your knee tucks and squat jumps.

There’s no doubt that your feet are going to sweat during your HIIT training. With the breathable upper on this shoe, your moisture levels are easily managed.

Plus, there’s an Eco Ortholite liner inside the shoe to keep your feet happy through the entire workout. The price is right, but there are only two styles to choose from. 

PUMA Women's Cell Riaze Heather Cross-Trainer Shoe

Our Rating

Will These Shoes Fit Me?

81%
 Chance of Success

Pros

  • Supportive
  • Stable
  • Breathable
  • Comes with an Eco Ortholite liner
  • Low cost

Cons

  • Only two styles to choose from
  • Possible narrow fit
PUMA Women's Tazon 6 WN's FM Cross-Trainer Shoe

Our Rating

8. PUMA Women's Tazon 6 WN's FM Cross-Trainer Shoe

The Tazon is built to protect you from the harsh demands of HIIT training.

The shoe does weigh a little more than some others, so it has more of a running shoe construction. With the added weight, it provides a stable fit. There’s also great cushioning to provide you with additional shock absorption.

The TPU shank of the shoe prevents your foot from overturning during your workout. This enables you to be stronger, balanced and upright at all times.

This is one of the cheapest shoes on our list and comes in numerous styles. With that said, some people felt that they ran narrow.

Will These Shoes Fit Me?

79%
 Chance of Success

Pros

  • Stable fit
  • Superior cushioning
  • Shock Absorption
  • TPU shank to prevent the foot from overturning
  • Low cost

Cons

  • Might run narrow
  • Shoe is rigid

9. NIKE Women's Free 5.0 TR Fit 5 Training Shoe

This women’s HIIT shoe is breathable, flexible and lightly padded as well.

There are grooves located in the outsole which offer maximum amounts of flexibility while still maintaining the supportive nature of the shoe. They also have a breathable upper which keeps your feet dry, even after a long session.

These shoes are washing machine safe to make cleaning them easy. There are also too many color options to count, so you know you’ll get the style you want.

With that said, some of the prices can jump up pretty high, so keep your eye on that when you are making your choice.

NIKE Women's Free 5

Our Rating

Will These Shoes Fit Me?

79%
 Chance of Success

Pros

  • Breathable
  • Flexible
  • Lightly padded
  • Easy to clean
  • Tons of styles available

Cons

  • Not for wide feet
  • Lacks arch support
Nike Women's Flex Trainer 5 Shoe

Our Rating

10. Nike Women's Flex Trainer 5 Shoe

This shoe is so stylish; you might not want to wear it to do HIIT training!

With the breathability, traction and cushioned sole, your feet will feel like they’re in heaven. Combine that with the mesh upper to keep airflow at its maximum which prevents you from getting blisters and odors.

The traction pattern on the shoe gives you great grip so you can move in any direction. This shoe also has the forefoot cables which offer you a safe and secure workout.

Choose from one of the numerous color options, but be warned that many of them are pricey. 

Will These Shoes Fit Me?

78%
 Chance of Success

Pros

  • Stylish
  • Breathable
  • Great traction
  • Secure fit
  • Comfortable fit

Cons

  • Stiff back
  • Might run slightly small

Tips for Over and Under Pronators


Over and under pronators face their own sense of obstacles when searching for the best shoes for HIIT training. For maximum protection, you want to be selective when examining the various options. You need to ensure that the arch support of the shoe matches your anatomy.

You’ll also want to pay attention and see if the shoe features a removable inner sole. If so, you could insert your custom orthotic to make the shoe adapt to your unique needs.

If you’re unsure, take your inserts with you to try the shoe on. This helps you to guarantee that the shoe fits your requirements and provides you with the support you need.

question

Frequently Asked Questions

How often should you replace a pair of shoes for HIIT?


As soon as you notice any signs of wear. Look for the rubber to start peeling or seams to come loose.

Should you wear your shoes outside your HIIT classes?


They’re constructed differently than your average pair of walking shoes, so they aren’t the best option to wear for your daily activities.

My shoes get sweaty. How can I stop them from smelling?


If you suffer from foot odor, it’s important to grab a high-quality foot powder to keep you dry and comfortable.

How can you make your shoes last longer?


Make sure you only use them for your workouts and keep them safely stored when not in use.

Does an expensive HIIT shoe guarantee me high quality?


The price tag doesn’t determine the durability of a shoe, although most well-made shoes are more expensive. Sometimes the price is high simply because of the technology included. If you don’t need all the bells and whistles, you might be able to find a lower cost shoe that’s still durable.


Conclusion


Now that we’ve reviewed the various options available to you for the best shoes for HIIT, it’s time to decide what works best for you. Once you’ve equipped yourself with the right gear, you’re ready to train.

Put your best foot forward the next time you jump rope, run tires, do burpees or climb a ladder. With the right equipment, you’ll be able to excel and burn more calories.

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