HIIT is the fitness phenomenon that's taken the world by storm, so it's only appropriate to have the best trainers for HIIT to go alongside your electrifying workouts. Known for its explosive bursts of energy and heart-pounding routines, HIIT promises results in minimal time - to make the best of it, you need the best trainers.
Unlike cardio and Cross-Fit, HIIT (High-Intensity Interval Training) is a fitness approach characterised by short, intense bursts of exercise followed by brief periods of rest or low-intensity recovery. In short, the idea behind HIIT workouts is to push your body to its maximum effort level during those high-intensity intervals, creating a significant metabolic demand and triggering a range of physiological responses, including increased calorie burn and muscle endurance.
The best trainers for HIIT at a glance:
• Best all-round: Nike Pegasus 41 - View now on Nike
• Best for explosive power: Under Armour Reign 6 Training Shoes - View now on Under Armour
• Best for cardio-focused HIIT: KIPRUN KD900X Running Shoes - View now on Decathlon
Your HIIT shoes need to be more than simply stylish - they must withstand the intensity of quick sprints, fluid movements and relentless cardio. In our guide, we're diving headfirst into the world of HIIT-ready footwear. Discover the trainers we're ranking as the best HIIT shoes that merge the perfect blend of support, cushioning and durability, all designed to assist in your journey towards peak performance.
The great thing about HIIT is the efficiency of it. HIIT allows fitness enthusiasts to achieve those all-important results in a shorter amount of time than traditional gym workouts or steady-state cardio workouts. HIIT can take many forms, including exercises like sprints, strength training and even cycling, making it a versatile and adaptable fitness strategy suitable for a wide range of goals and fitness levels.
The best trainers for HIIT in 2024:
Please note: All prices are correct at the time of writing. Prices, stock and deals are subject to change without notice.
Best all-round
Nikewww.nike.com
When it comes to versatility, the Nike Pegasus 41 takes the top spot. Its trainers offer a balance between cushioning and responsiveness, which makes them an ideal companion for most HIIT exercises.
The Zoom Air unit in the heel and forefoot provides that signature springy feel needed for explosive movements, while the supportive midsole ensures comfort during high-impact workouts. With a breathable upper and great traction, the Pegasus 41 should be a top choice for HIIT enthusiasts looking to excel in every aspect of their training.
Pros
- Comfortable shoe with an eye-catching design
- Air Zoom units to provide an energetic ride, ideal for HIIT training
- Heel area optimises landing space and improves durability
Cons
- Some users found they were easily dirtied and hard to clean
| Sizes | 5.5-14 |
| Colours | Various colours available including: Pink, Black, White |
| Brand | Nike |
| Heel-to-toe-drop | 10mm |
| Weight | 297g |
Acknowledging the unique requirements of women runners who typically have narrower feet, higher arches, and different stride patterns than men, the FitFlop FFRUNNER trainers are specifically designed to meet these needs. They feature an anatomically shaped footbed, a responsive Neodynamic midsole, and superior ventilation. These trainers shine in terms of comfort and functionality, providing a seamless and supportive experience during runs.
The thoughtful design and specialised features focused on improving the running experience for women make these trainers a praiseworthy option in a market that is still adapting to the demand for gender-specific sports shoes.
Digital Writer Gemma Lavers has first hand experience with the FitFlop FFRUNNERs. Here's how she found them: "The mesh provides exceptional breathability and keeps my feet cool and dry during runs. No matter how far I've run, I've never taken these trainers off and had soggy, sweaty feet. In fact, even after thorough use my FFRunner's have no sign of the dreaded Eau-de-sweaty-gym-trainer.
Tailoring shoes specifically for women ensures a more comfortable and supportive fit - you can definitely tell they're women's shoes, the width of the trainer gives it away. Plus, this reduces the risk of the side effects of running that nobody wants to experience; discomfort, injury and fatigue."
Read the full review here.
Pros
- Features springy Neodynamic midsole to naturally encourage your foot forward
- Toe spring and heel kick create fluid movement from heel to toe
- Anatomically contoured footbed provides arch support and diffuses pressure
Cons
- Not the easiest to put on and take off
| Sizes | 3-9 |
| Colours | Black, White |
| Brand | FitFlip |
| Heel-to-toe drop | Not specified |
| Weight | Not specified |
Best for explosive power
Under Armourwww.underarmour.co.uk
If you're on the hunt for a pair of trainers with explosive power and stability during your HIIT sessions, the Under Armour Reign 6 is a top contender. Its trainers have a low, flat sole and a wide base, ensuring a solid foundation for lifting and powerful movements.
The responsive cushioning in the forefoot aids agility, and the grippy full-rubber outsole ensures abrasion resistance. Also the breathable upper and heel counter give support to your feet without compromising on comfort. All this makes the Reign 6 a fabulous option for individuals pushing the limits during HIIT workouts.
Pros
- Full-length Micro G foam midsole for responsive cushioning
- External and internal heel clip made for stability
- UA TriBase technology which improves ground contact and enhances flexibility during lifts
Cons
- Some reviewers found they can take a little while to break in
| Sizes | 6-14 |
| Colours | 5 variations |
| Brand | Under Armour |
| Heel-to-toe drop | 2mm |
| Weight | 387g |
Best for cardio-focused HIIT
If you're a frequent reader of What's The Best, you'll know we love these trainers a lot. It's not only because of the real-world backing the shoes have from athlete Yoann Kowal. It's also because the trainers are said to return a massive 75 per cent of your expended energy due to their carbon plate. In addition, the KD900X also features the VFOAM in Pebax material, made in collaboration with Arkema to create a foam that's 20 percent more dynamic than traditional shoe foams.
Pros
- High durability: tested up to 1,500km
- Excellent energy return with Pebax foam to improve stamina and endurance
- Extremely lightweight, weighs 225g in a size 8, so you don't feel weighed down by your shoes
Cons
- Some users found they weren't the best fit for wide feet
| Sizes | 6.5-12 |
| Colours | Ultra white / Fluo acid yellow |
| Brand | KIPRUN |
| Heel-toe drop | 8mm |
| Weight | 225g |
Best cushioned
ASICSoutlet.asics.com
If you tend to lean towards trainers that provide a little more cushioning, the ASICS GEL-KAYANO 30 may be the shoe for you. These trainers feature ASICS' famous Gel technology in the midsole, offering unparalleled shock absorption and energy return. The lightweight design makes them the perfect assistance when in the midst of a quick-paced workout, while the durable construction ensures longevity. When your HIIT workout requires running and jumping, the GEL-KAYANO 30's are there to support you every step of the way.
Pros
- Designed with at least 20% recycled materials for the more sustainably minded HIIT-goers
- 4D Guidance System offers a soft landing and responsive lift-off
- Rearfoot and forefoot GEL technology to assist with softening impact
Cons
- Breathability could be better
| Sizes | 6-12 |
| Colours | Illusion Blue/Glow Yellow or French Blue/Neon Lime |
| Brand | ASICS |
| Heel-to-toe drop | 10mm |
| Weight | 303g |
Best for everyday HIIT
New Balancewww.newbalance.co.uk
The New Balance Fresh Foam X 880v14's are the perfect everyday HIIT shoe. Its trainers feature a plush Fresh Foam cushioning, providing a soft landing with every stride. The roomy toe box allows for a natural foot movement, and the reflective accents in the design are there to catch the light during evening HIIT sessions. The 880v14's are built for wear after wear, and continued comfort throughout all distances, and the internal gusseted tongue ensures this with its secure fit.
Pros
- Fresh Foam X midsole foam for excellent comfort
- Breathable mesh upper to keep your feet cool during intense HIIT sessions
- Great selection of colours available
Cons
- Sometimes can be difficult to get hold of due to popularity
| Sizes | 6.5-12.5 |
| Colours | 4 variations |
| Brand | New Balance |
| Heel-to-toe drop | 8mm |
| Weight | 270g |
A buyer's guide to HIIT trainers
What is a HIIT class shoe?
A HIIT class shoe is a type of athletic footwear specifically designed to meet the requirements of high-intensity workouts. This type of shoe is engineered to provide the necessary support, stability, and comfort for exercises that involve quick and intense movements, such as sprinting, jumping and squatting. Here are a few key features of good HIIT trainers.
Shock absorption: Like we've just mentioned, HIIT workouts involve a lot of high-impact movements, so the best trainers will have ample cushioning in the heel and forefoot to help absorb shock and protect your joints.
Durability: There's not much point in investing in a pair of trainers that are only going to last for a couple of wears. HIIT training can be particularly harsh on shoes, so they are typically made with durable materials and reinforced in areas to withstand the wear and tear of intense workouts.
Support: Choose a HIIT trainer that offers arch and ankle support. This will help you maintain proper alignment during exercises that involve fast changes in direction or speed.
Breathability: If your feet aren't sweating during HIIT workouts, you're not working hard enough. HIIT trainers will often be made of breathable materials to help keep your feet cool and dry.
Grip: A good HIIT shoe provides reliable traction to stop you from falling or slipping, particularly during exercises like burpees and mountain climbers.
Can I use running shoes for HIIT training?
You can use running trainers for HIIT, but depending on what exercises your workouts tend to include, it might not always be the ideal choice. If your HIIT workouts are running-heavy, running shoes could be viable, as they are designed for forward motion and cushioning. Saying that, HIIT workouts tend to involve a variety of dynamic movements and quick changes in direction. HIIT-specific trainers are engineered with features like enhanced support, stability and traction to accommodate these intense movements efficiently.
So, while you can use running trainers for HIIT workouts, you may find that HIIT-specific shoes offer better performance, comfort and injury prevention due to their specialised design.
Is cardio or HIIT more effective?
The effectiveness of cardio or HIIT all depends on your own personal fitness goals. Cardio workouts, like running, are great for improving cardiovascular health and endurance. They are particularly suitable for athletes wanting to build a solid aerobic base or stick to a workout routine. Alternatively, HIIT is known for its efficiency in improving overall fitness and boosting metabolism. As HIIT workouts include alternating between high-intensity bursts and short rest periods, this leads to a greater calorie expenditure.
Selecting either cardio or HIIT will depend on your goals and the time you have available to dedicate to exercise. A combination of both cardio and HIIT can offer a well-rounded fitness regimen, catering to various aspects of health and fitness, including endurance, strength, and overall cardiovascular health.
Gemma Lavers was a fitness writer for What's The Best. When she’s not travelling or writing, Gemma loves spending her weekend completing home workouts, or attending yoga, Pilates or Zumba classes.
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