5 Best Nike Hiit Shoes

We buy shoes ourselves. We earn commissions when you buy through us, at no extra cost. Why trust us
If you need shoes that can handle the heat of punishing workouts, the Nike HIIT shoes will definitely fit the bill. The intense nature of this cardiovascular training regimen pushes your body to the limits. That’s why you need the right footwear that’s specifically built for this purpose.
The great benefits of high-intensity interval training are undeniable. However, it also requires shoes that can handle the complexity of these high-impact workouts. From Nike Free Metcon models to the ZoomX SuperRep series, you have solid choices to select from that deliver performance, ankle support, and extra comfort.
With so many great options available, picking the ideal shoes that suit you best can be confusing. To help you with that, we personally bought and tested Nike HIIT shoes. We scrutinised every little detail we could find about the shoes, whether during HIIT exercises or while testing them in the lab. Check out our top picks.
How we test training shoes
To make our recommendations, we put in hours of work to test the shoes in the lab and in the gym. We also take the time to double-check the quality of materials and technologies integrated into the shoes. Here’s exactly how we approach our selection process:
- We purchase HIIT shoes from Nike using our own money. This ensures our 100% objectivity.
- We clock up around 10-20 hours for each model when testing it during HIIT-style training sessions, which usually include sprinting, skipping rope, box jumps or burpees, and weight lifting. We take note of the shoes’ cushioning, support, traction, durability.
- After all the performance tests, we proceed with mechanical tests in our lab. We cut the shoes in half and subject them to dozens of tests, which result in more than 20 data points that make all the HIIT and gym shoes comparable.
Best Nike HIIT shoes overall


















































What makes it the best?
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.
Honouring 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.
Pros
- Fantastic breathability
- Very light on foot (lighter than average too)
- Better cushioned for HIIT
- Most flexible cross-trainer ever
- Excellent stability for moderate weightlifting
- Sock-like fit in a bootie upper
- Accommodating toebox (for medium feet)
- True to size
Cons
- NOT for rope climbs (lacks protection)
- Can be hard to put on (narrow opening)
Nike HIIT shoes with the best energy return












































What makes it the best?
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 skipping rope, we never had to spend so much energy to bring ourselves up or forward. We felt thoroughly energised 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.
Pros
- Dependable bite on gym floors
- Pretty durable toebox
- Good impact protection
- Nice lateral stability
- Secure heel hold
- Smooth heel-to-toe transitions
- OK for occasional outdoor use
Cons
- Not breathable at all
- Not for heavy lifting
- Not for heavy lifting
Best Nike HIIT shoes for weightlifting
















































What makes it the best?
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 calliper 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 stabilisation 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.
Pros
- Exceptionally stable for weightlifting
- One of the most durable cross-trainers
- The best shoe for rope climbs
- Reliable foot containment
- Very comfortable in-shoe feel
- Nice grip on gym floors
- Accommodates wide feet (finally!)
- Surprisingly flexible
Cons
- Heavier than average (and previous Metcons)
- Not great for cardio workouts and rope jumps
- So-so breathability
Best minimalist Nike HIIT shoes


























What makes it the best?
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 grammes, which is far lower than the 11.18 ounces or 317 grammes average.
The cushioning also feels pretty minimal as it is thin and sits pretty close to the ground. Using our calliper, 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.
Pros
- Comfortable in-shoe feel
- Lighter than average
- Very flexible
- Foot feels planted
- Budget-friendly
- Good grip
- Simple aesthetics
- True to size
Cons
- Durability issues
- Not for serious workouts
Best budget Nike HIIT shoes















































What makes it the best?
Quick toe-offs and gentle landings are what the MC Trainer 3 delivered in our workouts. Plus, it’s only £80 compared to the £110 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.
Pros
- Fantastic value for money
- Highly breathable
- Doesn't drag the foot down
- Better cushioned than v2
- Heel bevel is better for running and walking
- Decent stability for moderate workouts
- Good flexibility for lunges and planks
- Accommodating toebox
- Comfortable padded interiors
Cons
- Not for flat and wide feet (narrow midfoot)
- Upper lacks wear resistance
What to look for in a Nike HIIT shoe
To make sure you get the most out of your HIIT sessions, it is important to consider the following parameters in an HIIT trainer:
- cushioning
- support
- breathability
- flexibility
- durability
Cushioning
A good HIIT shoe must provide adequate cushioning to absorb impact and protect your feet during high-intensity workouts. Nike offers a range of cushioning technologies, such as Zoom Air and React foam, to provide cushioning and support.
It's up to you whether you want to go with a highly cushioned and bouncy model like the Nike Air Zoom SuperRep...
...or the more minimal and grounded option from the Nike Metcon series.
Support
HIIT workouts are very demanding, so it is important to look for a shoe with adequate support to prevent injury and provide stability. Nike's HIIT shoes often come with reinforced midfoot support in the form of synthetic overlays or sturdy sidewalls.
They make sure that the foot stays in pace during the most dynamic movements.
Breathability
Breathable materials are important for HIIT shoes, as they will help keep your feet cool and dry during intense workouts. Nike uses a combination of mesh and synthetic materials to create shoes that are both durable and breathable.
Some Nike HIIT shoes tend to be better aerated than others. We use a smoke-pumping machine to assess each shoe's breathability.
Flexibility
A good HIIT shoe should have enough flexibility to allow for natural movement during your workout. Nike uses a variety of construction techniques, such as dynamic forefoot grooves, to create shoes that are flexible and provide a natural feel.
The most flexible HIIT trainer from the brand is the Nike Free Metcon.
Durability
HIIT workouts can be demanding, so it is important to look for a shoe that is durable enough to withstand the demands of high-intensity training. Nike uses high-quality materials and construction techniques to ensure their shoes are durable and can withstand the demands of intense workouts.
A Dremel durability test helps us find out how wear-resistant each Nike HIIT shoe is both in the upper and in the outsole.