The Best HIIT Shoes
The best HIIT shoes are light, flexible enough for burpees and jumps, and stable enough for lunges and light lifts. Our top pick is the Nike Free Metcon 6: it is breathable, weighs about 274 g and has the softest, most flexible feel of the four, for around $120. If you want more stability, the Nike Metcon 10 and Reebok Nano X5 add firmer heels, and the NOBULL Outwork is the tough, flat option.
We kept this list to four shoes on purpose. Our database has four credible cross-training shoes for this use, and we would rather give you four honest picks than pad the list with running shoes that are poorly suited to side-to-side work. We left out raised-heel weightlifting shoes because they are a poor match for jumping and cardio.
We have not tested these shoes. Picks come from brand specs, independent lab data and what owners and reviewers commonly report. For help matching shoes to your workouts, try our training shoe finder.
| Nike Free Metcon 6 | Nike Metcon 10 | Reebok Nano X5 | |
|---|---|---|---|
| Price | $120 | $155 | $140 |
| For | Men & women | Men & women | Men & women |
| Sizes | Men's and women's US sizes (full range not captured) | Men's and women's US sizes (full range not captured) | Men's and women's US sizes (full range not captured) |
| Fabric | — | — | — |
| Weight | 274 g (9.7 oz) | 312 g (11.0 oz) | 340 g (12.0 oz) |
| Heel-to-toe drop | 7.2 mm | 6.6 mm | 7 mm |
| Heel stack | 22 mm | 22.8 mm | 27 mm |
| Forefoot stack | 14.8 mm | 16.2 mm | 18.9 mm |
| Cushioning | Balanced | Balanced | Balanced |
| Support | Neutral | Neutral | Neutral |
| Widths | Regular | Regular, Wide | Regular, Wide |
| Plate | None | Plastic | None |
| Best use | Hiit | Cross training | Cross training |
| Heel | Flat | Flat | Flat |
| Rope guard | No | Yes | Yes |
| Comfort (our rating) | 5/5 | 4/5 | 4/5 |
| Performance (our rating) | 3/5 | 5/5 | 4/5 |
| Durability (our rating) | 3/5 | 4/5 | 4/5 |
| Value (our rating) | 4/5 | 3/5 | 4/5 |
| Returns | 60 days | 60 days | 60 days |
| Check price | Check price | Check price |
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Our picks at a glance
Our picks, in detail
Nike Free Metcon 6
- Men & women
- Sizes Men's and women's US sizes (full range not captured)
- Cushioning: Balanced
- Support: Neutral
- Heel-to-toe drop: 7.2 mm
- Weight: 274 g (9.7 oz)
The Free Metcon 6 is the flexible, breathable HIIT shoe. It has a sock-like upper, softer cushioning than other Metcons and a very flexible sole, which suits jump squats, burpees and short runs. At about 274 g it is lighter than average, and RunRepeat describes it as stable enough for moderate lifting. It lists around $120, though we could not confirm that on Nike's own site and RunRepeat noted deals well below that, so check the current price. The trade-offs: no rope-climb protection, a narrow opening that makes it hard to put on and it is not for heavy lifting. Skip it if you climb ropes or lift heavy. Over 500 owner votes call the fit true to size, and only the standard width is listed.
Nike Metcon 10
- Men & women
- Sizes Men's and women's US sizes (full range not captured)
- Cushioning: Balanced
- Support: Neutral
- Heel-to-toe drop: 6.6 mm
- Weight: 312 g (11.0 oz)
- Wide widths
The Metcon 10 is the more stable choice for workouts that mix cardio and heavy lifts. It has a stable heel with a Hyperlift TPU insert, ReactX foam for shock absorption in cardio and rope-climb abrasion protection. It is one of the lightest Metcons at 312 g in the lab data, and Regular and Wide widths are offered. It costs $155. The trade-offs: it runs about half a size small, breathability is limited and the outsole could be more durable. Skip it if you want a soft, flexible shoe for pure cardio. Nike says to order a half size up, and its 60-day return window helps. Our Nike Metcon 10 review covers fit, and see our best lifting shoes for related picks.
Reebok Nano X5
- Men & women
- Sizes Men's and women's US sizes (full range not captured)
- Cushioning: Balanced
- Support: Neutral
- Heel-to-toe drop: 7 mm
- Weight: 340 g (12.0 oz)
The Nano X5 balances a planted heel with softer forefoot cushioning, which is a good combination for circuits that include lifting, jumping and short runs. It has secure containment, a padded step-in, RopePro rope-climb protection per RunRepeat and strong durability. It costs about $140 to $150, and Reebok gives a 60-day free-return window. The downsides: limited grip on wet and dusty floors, a heavier build at about 340 g (12 oz) and a men's version that comes only in Regular width. The women's is offered in Regular and Wide. Skip it if you have wide feet in the men's range or want a minimalist, light shoe. Owners say it runs slightly small. Our Reebok Nano X5 review has more. It is also tagged for everyday wear in our data, which suits people who like to go straight from class to errands.
NOBULL Outwork
- Men & women
- Sizes Men's and women's US sizes (full range not captured)
- Cushioning: Firm
- Support: Neutral
- Heel-to-toe drop: 4 mm
- Weight: 275 g (9.7 oz)
The NOBULL Outwork is a minimalist, durable trainer with a low, flat base. It handles rope climbs, is easy to clean and has a highly durable upper per RunRepeat. It costs about $150, and NOBULL's 30-day trial accepts worn shoes. That makes it a good fit for people who want a firm, close-to-the-floor feel for burpees and lifts. The trade-offs are significant for HIIT: minimal shock absorption, a narrow fit, limited breathability and a fit that runs about half a size small. Only the standard width is offered. Skip it if you want cushioning, a wide width or lots of running. If your workouts include box jumps or sprints, you may find the firm sole harsh on your joints and feet, so try the Free Metcon 6 first.
How to choose HIIT shoes
Cushion versus stability. HIIT mixes jumping and landing, which favors some cushioning, with lunges and lifts, which favor a stable base. Pure cardio leans toward a shoe like the Free Metcon 6. Heavier lifting leans toward the Metcon 10 or Nano X5.
Flexibility. A flexible forefoot makes burpees, mountain climbers and lunges more comfortable. The Free Metcon 6 is described as very flexible for a cross-trainer, while the Outwork is firmer.
Breathability. Hot, sweaty classes call for a breathable upper. The Free Metcon 6 is rated very breathable, and the Metcon 10 and Outwork are criticized for limited breathability.
Weight. Our four picks weigh from about 274 g to 340 g in the men's. Lighter shoes feel nimble, while heavier ones feel more planted.
Rope climbs. If your class includes them, look for rope protection. The Metcon 10, Nano X5 and Outwork have it, and the Free Metcon 6 does not.
Do not use a running shoe by default. Soft running shoes can be unstable for lateral moves. If you also run, see our best running shoes.
What HIIT asks of a shoe
High-intensity interval training changes direction constantly. You jump, land, pivot, lunge, sprint and sometimes pick up a kettlebell or barbell, all in a single session. That is why a normal running shoe, which is designed to move forward in a straight line, can feel wobbly. A good HIIT shoe has a stable, relatively flat base, a secure midfoot and heel, and a toebox that lets your foot spread when you land.
Cushion is a balancing act. Too soft, and you lose stability on lunges and lifts. Too firm, and repeated jumps can feel harsh. That is the reason these four sit at different points on the scale, from the softer, more flexible Free Metcon 6 to the very firm Outwork. Think about your usual class: a circuit class heavy on jumping and cardio suits a softer, lighter shoe, while a strength-focused class suits a firmer one.
Finally, consider the floor. Some shoes have limited grip on wet or dusty surfaces, such as the Nano X5. If you train outdoors or on sticky rubber flooring, check the outsole notes in each review.
How we picked
We have not tested these shoes. We picked them from product records built from brand specs, retailer pages and RunRepeat lab data. We favored shoes tagged for HIIT or cross-training, then considered cushion, stability, weight, breathability, width and price. Ratings are editorial estimates. Read our methodology.
Frequently asked questions
What are the best shoes for HIIT?
Our top pick is the Nike Free Metcon 6 for its flexibility, breathability and cushion at around $120. For more stability, the Nike Metcon 10 and Reebok Nano X5 are good. These are research picks and we have not tested them, so check the fit and use the retailer's return window.
Can I do HIIT in running shoes?
You can, but running shoes are made for forward motion. Soft, tall midsoles may feel less stable for lateral moves and lifts. Cross-training shoes usually have flatter, firmer soles. If you do both, the Free Metcon 6 and Nano X5 can handle short runs as well.
Do I need cross-training shoes for HIIT?
Not necessarily, but they can be more comfortable and stable for mixed workouts. If your HIIT is mostly cardio and bodyweight moves, a flexible, cushioned shoe like the Free Metcon 6 may be enough. If you add heavy lifts, a firmer shoe may help. A coach can advise.
Are minimalist shoes good for HIIT?
Some people like them, but they offer little shock absorption. The NOBULL Outwork has a firm, flat sole and is better for lifting and rope climbs than for lots of jumping. If you land hard often, consider a more cushioned shoe. For ongoing joint pain, see a doctor.
How should HIIT shoes fit?
Snug in the heel and midfoot, with room to spread the toes. Several of these shoes, including the Metcon 10 and NOBULL Outwork, are reported to run about half a size small, and the Nano X5 slightly small. Try them on with workout socks and use the retailer's return policy.
