5 Best Nike Hiit Shoes in 2024

After numerous workouts in Nike trainers and countless hours in the lab, the Nike Free Metcon 6 proves it has versatility at its core, dominating the HIIT shoe category. From its airiness to its exceptional adaptability, and its solid support, it has the makings of an elite all-rounder.

Moving in the FM6 feels liberating! At just 9.7 oz (274g), it’s 10.5% lighter than average. Additionally, it includes a delicate upper that ensures seamless airflow for a rejuvenating experience, as validated by our lab with a perfect breathability score.

Beyond its weightlessness, it offers remarkable flexibility, enhancing our agility. Whether twisting, bending, or performing planks and jumps, the midsole follows freely. Our manual assessment rated it a low 2/5 torsional rigidity score, while our bend test proves it’s impressively 76.9% more bendable than average.

Honoring its name, Free Metcon 6 proves flexibility and stability can go together. We experienced solid footing in this trainer through its wide 113.9/94.4 mm base and its firm 27.8 HA foam insert in the heel, compared to the softer 22.5 HA cushioning throughout the midsole.

However, it falls short in terms of stack for repetitive jumps and high-impact workouts. Those requiring additional cushioning might want to check alternatives.

Air Zoom TR 1 impressed us with the best energy return among Nike’s HIIT lineup. We felt that our jumps, sprints, and other footwork were a lot more efficient and powerful because of it. The shoe’s bounciness together with its soft cushioning and grip made it such a good trainer for high-intensity workouts.

When we were skipping or jumping rope, we never had to spend so much energy to bring ourselves up or forward. We felt thoroughly energized by each strike. Our cut-in-half midsole reveals an Air Zoom unit, which explains the consistent explosiveness of the platform. Upon landing, a velvet cushion bids our feet hello, and our durometer confirms it’s 24.6% softer than average.

It was easy for us to perform other exercises that required more agility and foot-bending. Our 90-degree lab test explains why and shows that Air Zoom TR 1 is 8.8% more malleable than the average trainer.

The outsole delivered remarkable traction that’s hard to doubt. We felt confident in performing planks and mountain climbs knowing we won’t slip. This is crucial in maintaining our balance and control so that we execute the exercises with the proper form. Our durometer reveals a softer-than-average measurement of 75.6 HC, translating to more grip.

Unfortunately, this shoe will only feel comfortable in cold weather since the impermeable upper leaves airflow out and traps our body heat in. 

We tested Nike’s HIIT shoes against punishing high-intensity workouts to find the best weightlifting trainer — Nike Metcon 9 undoubtedly claims this throne. While it's versatile enough for other workouts, it shines in weightlifting the most. Our lab results show it provides the most solid foundation for all types of lifting with its wide and steady base, firm foothold, and unwavering outsole.

We performed all types of lifts — heavy squats, deadlifts, power snatches, and clean and jerks — feeling confident throughout. Metcon 9 has a vast platform and wide toebox for our natural toe splay, enhancing control and improving our balance. Our caliper confirms above-average measurements — 116.9 mm forefoot, 95.0 mm heel, and 108.0 mm toebox.

Metcon 9 has sturdy sidewalls wrapped along the sides to firmly keep our foot in place and avoid ankle rolls. Under the heel lies a non-compressible Hyperlift plastic for extra stabilization when lifting heavier loads.

Below Metcon 9 stands a reliable grippy outsole that ensures steady landings and jerks so we can lift with the proper form. We have the confidence to push our limits since the outsole protects us from unwanted slips.

Given the shoe’s build, we found it quite chunky and heavy for HIIT workouts focused on cardio and aerobic exercises. At 13.3 oz (378g), it’s heavier than the 11.2 oz (318g) average.

Out of all the HIIT shoes from Nike, it’s the Flex Control 4 that feels the most minimal. From its weight down to its cushioning, the barely there feel is unmistakable. We also appreciated that the whole structure is flexible enough to allow the natural flexions of our feet.

When we were working out in it, we never felt the Flex Control 4 weighing us down. When we put it on the weighing scale, we were in awe that it weighed only 9.77 ounces or 277 grams, which is far lower than the 11.18 ounces or 317 grams average. 

The cushioning also feels pretty minimal as it is thin and sits pretty close to the ground. Using our caliper, we learned that the whole cushioning system is thinner than average by 5.6 mm at the heel and 2.7 mm at the forefoot.

Structurally, the Flex Control 4 is true to its name. Based on our flexibility test, this Nike trainer needed only 13.6N of force to bend at a 90-degree angle. This figure is much lower than the 20.6N that the typical trainer would need. 

Stability-wise, this Nike shoe gave us something to worry about. Its base earned only a rating of 2 out of 5 for torsional rigidity, which means that the probability of us twisting our feet is high. We will never use this shoe for heavier weightlifting.

Quick toe-offs and gentle landings are what the MC Trainer 3 delivered in our workouts. Plus, it’s only $80 compared to the $106 average Nike trainer, making it our best budget pick in the Nike HIIT category. Our lab numbers confirm its affordable price didn’t cut back on comfort and performance.

The cushioning feels so delightful on foot, making us want to log in more miles or reps. The MC Trainer 3 has a solid combination of height and softness, evidenced by its taller-than-average 30.6/21.8 mm stack and softer-than-average 24.1 HA foam. Overall, our landings never felt harsh.

The well-ventilated upper made the experience even more pleasant, keeping our feet away from heat and sweat. When we pumped smoke in the shoe, it escaped very quickly, like how our body heat would during workouts. We awarded it a well-deserved 5/5 breathability rating.

The shoe has a light and straightforward build that makes completing each workout feel effortless. The deep flex grooves in the outsole allow us to bend our feet easily. While the shoe’s 10.4 oz (296g) weight never burdened us in the gym.

However, we cannot recommend this shoe to those with broad feet because the midfoot is weirdly narrow despite having a wide forefoot and heel. Those who need more space should check elsewhere.