HIIT workouts can be very intense and tough on the body. That’s why it’s important to wear training shoes that can handle the heat of your training.
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During HIIT sessions, you alternate between short, intense bursts of activity and brief rest periods. Your heart rate soars to 80-95% of its maximum during the bursts. These bursts are short, lasting only 15–45 seconds, because you can’t maintain such a high heart rate for long. The rest periods help bring your heart rate down to about 50% of your maximum and can last up to a minute.
Due to the demanding nature of these workouts, choosing the right shoes and gear is crucial to keep you performing well and staying strong.
What type of shoe is best for HIIT Workouts?
HIIT workouts aren’t for the faint of heart—and neither are the exercises that come with them, like box jumps, burpees, and sprints. The feet endure the brunt of the impact upon landing, highlighting the necessity of proper footwear to prevent injury and enhance performance.
When selecting shoes for HIIT, it’s crucial to choose footwear that can keep up with the rigorous demands of your training regime. Look for cross-training shoes with ample cushioning, shock absorption, and stability to protect against impact and maintain balance during dynamic, multi-directional activities.
Aside from the key design features of HIIT shoes, you should also factor in your personal preferences. Do you prefer low-cut or high-top HIIT shoes? Or do you have naturally flat feet and require more arch support? These are all important factors to consider when choosing the best shoes for HIIT workouts.
8 Best Shoes for HIIT Workouts
1. Nike Free Metcon 5 — Best Overall
Ideal for those who engage in varied types of workouts, the Nike Free Metcon 5 offers versatility and comfort. It’s stable enough for moderate lifting and dynamic enough for HIIT and aerobic classes, making it a great all-rounder.
Pros:
- Versatile for various types of training including lifting, HIIT, and light runs
- Improved upper from previous versions for better comfort
- Wider toe box accommodates different foot sizes
- Stable for moderate weightlifting (up to 315 lbs)
- Good bounce for jump rope and aerobic classes
Cons:
- Not the best option for heavy lifting or CrossFit
- Generalist rather than specialized in any one area
2. Reebok Nano X2
Designed as a cross-trainer, the Reebok Nano X2 excels in comfort and versatility. It’s great for barbell work, HIIT, and general fitness. If you have wide feet and need a shoe that can handle a variety of activities, this could be the one.
Pros:
- Comfortable for a wide range of activities including HIIT, weightlifting, and running
- Stylish design
- Great overall versatility
Cons:
- Wide fit may not suit those with narrow feet
- Not specialized for either running or heavy lifting
- Requires a break-in period
3. Altra Solstice XT 2
The Altra Solstice XT 2 is best for athletes who need a shoe that performs well across different activities. With a wide toe box and stable build, it’s good for strength work, HIIT, and short runs.
Pros:
- Wide toe box for comfortable fit
- Stable for strength workouts and responsive for HIIT
- Suitable for cross-training and short runs
Cons:
- May lack the cushioning needed for longer runs
- Not as durable as some other options
4. Adidas Dropset 2 — Best for Stability
The Adidas Dropset 2 shines in stability and breathability, making it ideal for weightlifting and steady HIIT workouts. Its supportive structure and grippy outsole provide a secure base for lifting, while the flexible forefoot allows for varied movements.
Pros:
- Exceptionally breathable with large ventilation holes
- Supportive structure ideal for weightlifting
- Flexible forefoot aids in various movements
Cons:
- Mesh upper may be prone to damage
- Might feel too heavy for some cardio-focused activities
5. Nike Zoom Metcon Turbo 2 — Best for Speed
For those looking to enhance speed and agility in their HIIT workouts, the Nike Zoom Metcon Turbo 2 offers a responsive and cushioned ride. It’s particularly good for exercises that require quick movements and jumps.
Pros:
- Highly responsive and cushioned for dynamic movements
- Excellent flexibility and breathability
- Stable enough for moderate lifting
Cons:
- Upper durability is questionable, particularly in rope climbing
- Might be too light for those preferring a more grounded shoe
6. Nike Legend Essential 3 — Best Budget Choice
The Nike Legend Essential 3 is an affordable option that doesn’t compromise on performance. Lightweight and flexible, it’s suitable for those who engage in dynamic HIIT sessions but aren’t focused on heavy lifting.
Pros:
- Very affordable with good overall performance
- Lightweight and breathable, suitable for a range of movements
- Flexible and comfortable for dynamic exercises
Cons:
- Durability concerns under intensive use
- Not suitable for heavy lifting due to softer midsole
7. York Athletics Mfg Frank Trainer— Best For HIIT and Casual Wear
This stylish shoe is inspired by boxing workouts but is versatile enough for recreational lifting and class-style workouts. The Frank Trainer from YORK Athletics is great for those who want a fashionable yet functional workout shoe.
Pros:
- Stylish, suitable for both workout and casual wear
- Good for light runs, jumping, and boxing-style workouts
- Decent stability and versatility
Cons:
- Not ideal for heavy lifting or CrossFit-style workouts
- Pricier compared to other options
8. Reebok Nano X3
The Reebok Nano X3 continues to be a favorite among fitness enthusiasts who enjoy a variety of training styles. It’s particularly good for recreational weight training and functional fitness, offering both comfort and versatility.
Pros:
- Good for a variety of training styles, including functional fitness and casual HIIT
- Improved design for better performance in athletic training
Cons:
- Not the best for barbell-specific tasks like heavy deadlifts and squats
- Might feel too cushioned for those who prefer a firmer platform
Frequently Asked Questions (FAQ)
Got more questions about the best shoes for HIIT workouts? Check out some commonly asked questions about this topic:
What are the best types of soles for HIIT shoes?
For HIIT, look for shoes with non-slip, durable rubber soles that offer excellent traction and grip. This helps ensure safety and performance during fast-paced exercises that include a lot of movement variability.
Is it important for HIIT shoes to be lightweight?
Yes, lightweight shoes are beneficial for HIIT as they help reduce fatigue and allow for quicker movements. However, they should also provide enough support and cushioning to protect against the high-impact nature of HIIT workouts.
Should HIIT shoes fit differently than other types of workout shoes?
HIIT shoes should fit snugly to avoid slipping inside the shoe during dynamic and high-impact movements. However, they should also have enough room in the toe box to allow for natural toe spread during exercises like jumps and sprints.
Do We Have a Top Recommendation?
After putting numerous shoes to the grindstone, a victor emerges. Our top recommendation provides everything an ardent HIIT practitioner needs— robustness, comfort, and reliability, to take your training to an unprecedented level.
To round off, the best HIIT shoes are instrumental in elevating your workout prowess. By providing supportive stability, cushioned comfort, and enhanced performance, they protect your feet during those intensive workouts while aiding in injury prevention. Make a calculative choice, keeping in line with your unique demands, comfort preferences, and specific workout routines, to give yourself the best possible advantage.
