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If you’ve ever tried a HIIT (high-intensity interval training) class, then you know it can be pretty intense. Giving those short bursts of reps your all requires tons of focus—the last thing on your mind mid-sprint or squat should be achy feet.
That’s where the best shoes for HIIT come in. These sneaks support your heels, cradle your arches, and provide the stability you need to crush your workout. To help you find the right pair, we asked fitness instructors what they look for in HIIT shoes—and they delivered. Find their recs and their pro shopping tips below.
Our top picks
- Best Overall: Nobull Drive Knit, $149
- Best for Wide Feet: While On Earth Move Trainer, $150
- Best for Stability: R.A.D. One V2, $150
- Best for Street to Gym: Nike Air Max SC, $90
- Best for Beginners: Nike Metcon 9, $150
- Best for a Barefoot Feel: Xero HFS II Road-Running Shoe, $120
Shop the best shoes for HIIT
Slip in, lace up, feel great.
Best Overall: Nobull Drive Knit
These SELF Sneaker Award winners have a low heel-to-toe drop (a.k.a. the difference in height between the forefoot and heel—in this case, four millimeters) that’ll keep you grounded if you’re weightlifting. At the same time, they have a springy foam midsole to absorb shock from high-impact movements like running or jumping. And their grippy rubber outsole will keep you from slipping during a sprint. Another nice detail? The sock-like knitted upper allows your feet to breathe, stopping sweat in its tracks.
Our tester wore these through several hour-long Bolt Fitness HIIT classes, and had only good things to report: “Once the shoe is on—you’ve really got to tug it by the heel loop to get your foot in—it is SO COMFORTABLE,” they said. “There’s so much cushion under my feet, but it doesn’t feel bulky or like I’m walking on giant platforms. It’s super lightweight, and after multiple wears, I had no blisters, random pains, or shin splints.”
Sizes: 5 to 11 | Heel-to-toe drop: 4 millimeters
Best for Wide Feet: While On Earth Move Trainer
While On Earth
Move Trainer
Kat Escobar, a certified L1 CrossFit trainer and CrossFit coach based in Los Angeles, recommends these colorful sneakers for anyone who could use some extra room, especially in the toe box. That feature is also nice for weightlifters because spreading your toes out during reps improves your balance and stability, she points out.
Escobar says these shoes are durable and comfortable to wear through long hours of training and coaching sessions: “They are perfect for HIIT workouts because they can literally do it all,” she tells SELF. “I can run, weightlift, box jump, and everything in cross-training. I love that I feel safe running in them, especially after having recovered from an Achilles rupture. They make me feel like I can do anything with them.”
Sizes: 6 to 11 | Heel-to-toe drop: 6 millimeters
Best for Stability: R.A.D. One V2
R.A.D. One sneakers are the new cool kicks on the block (check out those colorways!), but they’re not just for looks. Escobar says they’re great to run and lift in: “The sole feels solid and supportive, and creates a good foundation,” she explains. “And who doesn’t like to look good while working out?”
Jacob Barrios, the coach and owner of Old Town Gymnasium in Pasadena, California, also loves his pair. “I train daily with a mix of CrossFit and high-intensity interval training, and R.A.D.s offer the most reliable all-around performance,” he says. “They’re incredibly versatile and sturdy enough for heavy lifts, yet light and responsive for dynamic movement. The sole strikes a perfect balance between stability and flexibility, which is key for explosive, multidirectional movements in HIIT workouts.” He adds that their low heel-to-toe drop (six millimeters) is perfect for maintaining good posture while lifting.
Sizes: 5.5 to 15.5 | Heel-to-toe drop: 6 millimeters
Best for Street to Gym: Nike Air Max SC
Looking for something you can wear out and about after class ends? Kate Davies Durand, founder of Brooklyn-based yoga and pilates studio YO BK, recommends giving these Nike sneakers a try. Their foam midsole has enough cushioning to make them comfy for long walks (or quick sprints), but they don’t have a dramatic heel or arch lift, which makes them stable enough for exercises where you need to stay balanced (think: squats or lunges).
“They’re super comfortable and you can go from street to workout in them,” Davies Durand says. Suede and leather make the shoe look more stylish, but their upper is mostly made of breathable mesh, so your feet won’t suffocate—another detail she likes.
Sizes: 5 to 12 | Heel-to-toe drop: N/A
Best for Beginners: Nike Metcon 9
Nike’s Metcon has been a popular choice among trainers for years—for good reason. “It offers dependable grip, a rigid heel for lifting stability, and good arch support, making them a popular choice for beginners looking to invest in a reliable gym shoe,” Barrios says.
Corey Brueckner, NASM-CPT, a general manager at Life Time Studio in Hackensack, New Jersey, also previously recommended them to SELF. “They’re a really good weightlifting shoe and good for functional movements, like CrossFit or a HIIT cardio class,” she said. “Your foot feels supported when you lace them up tight.”
Sizes: 5 to 16.5 | Heel-to-toe drop: N/A
Best for a Barefoot Feel: Xero HFS II Road-Running Shoes
Xero
HFS II Road-Running Shoes
If you like the idea of zero-drop shoes that let you feel the floor beneath your feet, you can’t beat these Xero sneakers. We’ve recommended a few pairs before (the Xero Forza won a Sneaker Award), but these are great for HIIT specifically.
Maria Pro, certified personal trainer and nutrition coach, professional natural bodybuilder, and the owner of online training company Muscle By Maria, tells SELF that the HFS II is light and flexible, which she loves for sprint intervals, jumping rope, and dynamic circuits. “They’re breathable and let my feet move naturally, but they also have a much grippier sole, making them the perfect choice for sticking landings on explosive movements,” she says.
Sizes: 6 to 11 | Heel-to-toe drop: 0 millimeters
How we chose the best shoes for HIIT
To find top-notch HIIT shoes, we spoke with fitness trainers and experts who know which exercises your feet need to be prepared for. They shared which sneakers they’re rolling up to class in and revealed the qualities they look for while shopping for a new pair. We also looked back at previous SELF Sneaker Awards to find reliable editor favorites that have carried us through our go-to HIIT workouts for years.
What should you look for in HIIT shoes?
HIIT workouts often include weightlifting and compound movements like squats that are easier when you can feel the floor beneath you. To stay stable, our experts recommend sticking with shoes that have a small heel-to-toe drop (six millimeters or less).
“I avoid overly cushioned or high-stack shoes because they can dull my sense of ground contact, which is important for agility drills, box jumps, or quick pivots,” Pro says. “I want to feel grounded and connected to the floor, so I can move quickly and land softly with proper mechanics.” A minimalist shoe with eight millimeters or less of foam should fit the bill.
Make sure your toes have plenty of room to spread out inside your shoes. This will help you grip the ground better while you lift weights (for more stability) and can also help engage your foot muscles.
Davies Durand recommends looking for shoes with some cushioning underneath the heel for added comfort and support. If you have plantar fasciitis like she does, this is even more important. SELF has previously reported that a deep heel cup supports your foot by limiting its range of motion, preventing you from rolling your ankles inward and straining your plantar fascia.
Avoid shoes with super padded arches that force your foot into an unnatural position (ouch). Instead, look for a midsole that follows the natural shape of your foot.
Frequently asked questions
What’s the difference between cross-training and HIIT sneakers?
First, let’s break down how HIIT is different from cross-training. Cross-training is a workout that uses different moves to target different body parts in the same day or week, says Davies Durand. Think: Going for a run, then lifting weights; or tackling an abs circuit, then moving through a yoga flow. HIIT can also focus on different muscle groups—but the key here is training in very short bursts (20 to 30 seconds) at maximum effort.
So how does this translate to your new kicks? “Cross-training shoes are designed to be versatile across a wide range of activities—from lifting, to cardio, to light agility work. They usually offer more structure and support, which can be great for lifting and general gym sessions,” Pro says. “However, they can sometimes be too bulky or stiff for the explosive, high-impact, and fast-paced demands of HIIT.”
HIIT shoes “tend to be lighter, more flexible, and offer greater ground feedback, which helps with quick changes in direction, jumps, and fast footwork,” Pro says. “They’re also typically built to handle multi-directional movement and shock absorption without sacrificing agility. So, while cross-trainers are more ‘all-purpose,’ HIIT shoes are more specialized for speed, explosiveness, and agility.”
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