Best HIIT trainers for grip, speed and to protect your joints

Best HIIT trainers - (Pexels)

If you’re serious about high-intensity interval training (HIIT) investing in the right trainers is just as important as perfecting your form.

Think about the type of workouts you do, the surfaces you train on, and how your feet feel during movement. A well-designed pair of trainers won’t just improve performance; they’ll protect you from the mistakes your future self might regret.

HIIT is great for staying strong and burning calories while maintaining a powerful physique, but your shoes need to match the intensity. Whether you’re sprinting, doing burpees, or racing through a circuit, your trainers should support your movements and reduce strain on your joints.

I started my fitness journey several years ago, and my joints could only wish I had the same knowledge about trainers and shock absorption as I do now. From treadmill sprints in canvas trainers to box jumps in weightlifting shoes, I’ve made my fair share of mistakes. And my wobbly knee will always be there to remind me of this.

So with this in mind, if you plan on jumping and running around indoors or outdoors on hard surfaces, you need to protect your feet and body to avoid injuries.

Stability and support for HIIT movements

HIIT involves rapid direction changes, explosive jumps, and high-impact landings. Unlike running shoes, which focus on forward motion, HIIT trainers need lateral stability. Look for a firm heel cup and a slightly wider sole to provide a solid base. A flat or low-profile midsole helps with balance, especially when switching between dynamic and static movements.

Too much cushioning can work against you during HIIT, making lateral movements feel unstable. You need enough shock absorption to protect your joints but not so much that it compromises control. A responsive midsole—firm but not rigid—can soften landings while keeping your foot grounded. If your workouts include a lot of plyometrics, look for shoes with targeted cushioning in the forefoot and heel.

A good HIIT trainer should grip the floor without sticking. Rubber outsoles with multidirectional tread patterns help with quick pivots and sudden stops, preventing slips on smooth gym floors. If you train outdoors, consider a slightly more aggressive tread pattern for grip on varied surfaces.

Fit and feel for HIIT shoes

With the intensity of HIIT workouts, overheating is inevitable. A lightweight mesh upper allows air circulation, keeping your feet cool, while reinforced overlays in high-wear areas improve durability. Some trainers also feature inner straps or webbing to keep the foot secure without relying solely on laces.

A HIIT trainer should feel snug but not restrictive. Your foot should stay locked in place without pinching, and there should be minimal movement in the heel. A flexible forefoot allows natural movement during jumps and sprints, while a structured midfoot adds support for lateral movements.

Nike Metcon and Reebok Nano are solid choices for stability and durability, while Under Armour HOVR and Puma offer a balance of cushioning and responsiveness. New Balance and Adidas also have HIIT-specific designs that blend breathability with grip.

How we tested

Whether we were zooming through a lunchtime Barry’s session pushing through heavy sprints, or tackling Hyrox-style circuits after work at an F45 class, the ES Best Shopping team put each pair of trainers through its paces. HIIT demands a lot from your shoes, so we tested for stability, grip, cushioning and durability across a mix of high-impact exercises.

I’m a notorious foot-dragger, which means scuffing underfoot is inevitable. A thick, durable sole was essential to protect both my foot skin and joints, but without the overly soft, unstable feel of some running shoes. While I usually lean towards thick-soled trainers, HIIT workouts require a flatter base for better control during strength moves like ball slams, plus extra grip for power-based exercises such as sledge pushes.

The goal? Finding a shoe that ‘hit’ all areas—secure enough for lateral movements, cushioned enough for repeated jumps, and grippy enough to hold firm on slippery gym floors.

Read More

Best carbon plate running shoes: Are they worth the investment?

Best breathing trainers: Enhance lung health and performance

Best Hyrox shoes: Top picks for ultimate performance

Best bodybuilding clothing brands for ultimate fitness performance

Best CrossFit grips in 2025 to protect your hands, tested on workouts

Best gym trainers for women: Shoes to help you keep in shape, tried and tested

Puma Deviate Nitro 3

These new Hyrox-designed trainers have become one of my favourite shoes for both running and training. The foam technology gives just the right amount of cushioning while still feeling light and fast, helping me through sprints and longer distances.

The carbon fibre plate also adds an extra level of stability and energy transfer, while the gripping outsole is useful for sticking to the ground on all surfaces.

Buy now £150.00, Puma

R.A.D One Training

The R.A.D ONE is a versatile training shoe which began in the CrossFit scene and quickly expanded into the broader fitness world.

It is designed for all-around performance, making it a perfect fit for the majority of fitness routines. Whether you're lifting heavy, performing plyometrics, or working on your gymnastics, this shoe has you covered.

Featuring swell foam cushioning for optimal comfort during high-impact exercises, stability for strength training and lightweight durability for dynamic movement, it’s built to handle tough competition while remaining comfortable for daily wear.

Buy now £130.00, R.A.D

Nike Free Metcon 6 Workout Shoes

For that extra push when motivation is low, you’ll feel relieved to have the Nike Free Metcon in tow. They offer a wide heel that creates a stable base so you’re secure on your feet when you’re upping the weight yet comfortable courtesy of the pressure-absorbing foam core and internal webbing. There’s also padding around the ankle and a rubber tread for durability.

Buy now £141.45, Amazon

Adidas Amplimove Trainer Shoes

Go faster, further and heavier with Amplimove, a trainer designed specifically for high-intensity workouts. No matter your class of choice – be it Barry’s, 1Rebel, Kobox or BXR, the shoe was made to keep you going and improve your endurance.

This is through its mesh upper to encourage airflow and TPU overlays to support you as you change direction in your dynamic movements. The shoes are made from at least 20 per cent recycled materials and come in three shades of black, white and red.

Buy now £60.00, Adidas

Reebok Nano X4

When your training is varied, your shoes need to be adaptable, and it was with this in mind that Reebok created the Nano X4. They will see you through your heart rate-elevating exercises as you combine cardio and weights to improve your fitness levels.

Throughout, the synthetic mesh upper supports lateral, ever-changing movements working alongside EVA foam cushioning for a soft footing. For a sturdy grip, look to the rubber outsole complete with forefoot grooves for traction.

Buy now £125.00, Reebok

Puma Velocity Nitro 3

I’ve taken the Puma Velocity Nitro 3 shoes on everything from outdoor runs to indoor workouts - and they grip the ground really well, especially when I’m pushing off with a lot of force.

The Nitro technology makes every step feel springy and energised - but without the heavy, bulky feel often associated with cushioned shoes. The 10mm heel-to-toe drop is ideal for a comfortable stride too, which works well during longer runs. It’s got enough cushioning, combining speed and comfort perfectly.

Buy now £110.00, Puma

New Balance Fuel Cell Rebel V4 Shoes

When it comes to treadmill sprints, I found that the Rebels are a decent choice of shoe. Known for their grip and lightweight construction, the New Balance trainers have excellent traction and stability during intense workouts.

Its responsive design also offers agility while maintaining enough support to handle high-impact movements.

Buy now £140.00, New Balance