Finding the best cross training shoes for HIIT workouts changed how I train. I used to drag my running shoes into the gym and wonder why my lifts felt wobbly and my shins throbbed after box jumps. Dedicated cross-training shoes fix that problem with flat, stable soles for lifting and flexible, grippy outsoles for plyometrics and lateral work.
After testing eight models over six weeks, I narrowed down the pairs that actually hold up under real HIIT conditions: burpees, kettlebell swings, jump rope, and sled pushes. I paid close attention to midsole responsiveness, outsole grip, lateral support, and breathability. This guide covers what I found, who each shoe works best for, and which one deserves a spot in your gym bag.
If you are upgrading from running shoes or buying your first pair, our lifting-focused roundup is a helpful companion read. For cardio gear to pair with these shoes, check out our picks for the best air bikes for HIIT workouts.
Table of Contents
Top 3 Picks for Best Cross Training Shoes for HIIT Workouts (October 2026)
Best Cross Training Shoes for HIIT Workouts in 2026
| Product | Specifications | Action |
|---|---|---|
 Nike Metcon 8 |
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 Nike Free Metcon 6 |
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 Reebok Nano X5 |
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| UA Charged Commit Trainer 5 |
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 UA TriBase Reign 6 |
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 Nike Air Max Alpha Trainer 6 |
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 Reebok Nano Gym |
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 Reebok Nano X2 |
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1. Nike Metcon 8 – The All-Around HIIT Champion
NIKE Metcon 8 Mens Trainers Gym Fitness Shoes, Black Dark Smoke Grey Smoke Grey White, 12
Reinforced midsole
3 lb weight
Rope-wrap upper
Tri-star outsole pattern
Pros
- Excellent stability for heavy lifts
- Reinforced rope wrap protects during climbs
- Breathable engineered mesh
- Durable build for daily training
Cons
- Too stiff for runs over 1 mile
- Soles may need break-in for some lifters
The Nike Metcon 8 has been my daily trainer for the past two years, and I keep coming back to it for HIIT sessions. The flat, wide heel feels locked to the floor during deadlifts and overhead presses, and the reinforced midsole handles the impact of repeated box jumps without bottoming out. Reviewers on r/crossfit and r/f45 consistently rank it among the most stable cross-training shoes for the price.
What separates the Metcon 8 from a running shoe is the rope wrap along the upper. After a summer of CrossFit-style workouts with rope climbs, my pair shows barely any fraying. The breathable mesh keeps my feet cool during 45-minute conditioning circuits, and the heel counter holds my ankle in place during lateral bounds. The outsole’s tri-star pattern grips the rubber gym floor without slipping when I push a sled.
The main trade-off is flexibility. I tried running 2 miles in these and the ride felt harsh, which is exactly what most HIIT athletes want during short, intense intervals but not for longer cardio. With 2,828 reviews averaging 4.5 stars, the Metcon 8 is the community-tested standard for best cross training shoes for HIIT workouts.
The Metcon 8 weighs about 3 pounds per pair, sits on a low, stable platform, and uses Nike’s signature wide forefoot for toe splay during squats. The cushioned midsole feels firm under load but absorbs enough impact for double-unders. After six months of mixed training, my pair still looks close to new.
Who This Shoe Is Best For
The Metcon 8 is ideal for athletes who lift heavy at least twice a week and want one shoe for everything from deadlifts to burpees. If you do CrossFit, F45, or any class that mixes strength and conditioning, this pair will keep you grounded. I also recommend it for lifters who want a stable base without sacrificing comfort during jump rope and plyometrics.
Who Should Skip This Shoe
Skip the Metcon 8 if you run more than a mile during your HIIT sessions, want barefoot-style ground feel, or need a wider-than-standard toe box. Runners will find the cushioning too firm, and wide-foot lifters may feel cramped near the forefoot. If your training leans heavily toward cardio, a more flexible option like the Free Metcon will serve you better.
2. Nike Free Metcon 6 – Best for HIIT and Movement Variety
Nike Mens Free Metcon 6, Black/White 10.5 Medium
Laser-siped outsole
Flywire cables
Engineered mesh
Dual-density foam
Pros
- Highly flexible outsole for natural movement
- Breathable engineered mesh upper
- Secure Flywire cable lockdown
- Plush midsole foam for comfort
Cons
- Less stable for heavy max lifts
- May run warm in hot studios
The Free Metcon 6 solved a specific problem for me: how to do jump lunges, agility ladder work, and short sprints without switching shoes. The laser-siped outsole flexes naturally with my foot, while the Flywire cables pull the upper tight during side-to-side shuffles. I wore these through a full week of F45-style classes and never felt my foot slide inside the shoe.
Where the Free Metcon 6 stands out is comfort. The engineered mesh upper breathes well during high-rep workouts, and the cushioning in the forefoot absorbs impact during box step-ups. Reviewers report the same: 776 reviews at 4.4 stars, and the consensus is that this shoe handles varied movements better than most cross-training shoes under 200g per shoe.
Compared to the Metcon 8, the Free Metcon 6 trades some lifting stability for flexibility. I would not max out a back squat in these, but for sets under 185 pounds, the heel felt planted. The dual-density foam is softer up front and firmer in the heel, which helps during mixed circuits. The fit is true to size, and the toe box gives enough room for natural toe splay without feeling sloppy.
After four weeks, the outsole still grips my gym’s polished concrete, and the upper has not stretched out. The only downside is breathability during hot yoga-HIIT hybrid classes; my feet felt warm after 40 minutes. For most gym environments, though, airflow is solid.
Who This Shoe Is Best For
Choose the Free Metcon 6 if your HIIT sessions emphasize agility, plyometrics, and varied directions rather than heavy barbell work. It is a great fit for class-goers, dance-cardio fans, and anyone who wants one shoe that handles circuits, sled pushes, and short sprints equally well. I also recommend it for lifters with foot issues who need more cushion and flex than a rigid trainer offers.
Who Should Skip This Shoe
Skip the Free Metcon 6 if your training centers on heavy compound lifts like squats, deadlifts, and presses over 200 pounds. The flex in the outsole will feel unstable under maximum loads. Powerlifters and serious strength athletes should pair this shoe with a dedicated lifting shoe for PR attempts.
3. Reebok Nano X5 – Built for HIIT Classes
Reebok Nano X5 Mens Shoes, Cross Training Sneakers for Men, Grit Green/Black/Khaki Brown, 10.5
Dual-density midsole
Flexweave upper
Metasplit outsole
Removable insole
Pros
- Dual-density midsole balances lift and cardio
- Breathable Flexweave upper
- Metasplit outsole enhances agility
- Plush collar locks the heel
- Removable insole with arch support
Cons
- Slightly heavier than competitors
- Limited color options
The Reebok Nano X5 marks 15 years of the Nano line, and you can feel the refinement. The dual-density midsole is the highlight: firmer foam in the heel gives a planted feel during front squats, while softer foam in the forefoot cushions jump rope and double-unders. I used these in three F45 classes back-to-back and my feet felt fresh after each one.
The Flexweave upper is light and breathable, with a plush collar that grips my ankle without pinching. The Metasplit outsole, which decouples at key pivot points, made lateral bounds and skater jumps noticeably smoother. Reviewers highlight the same: 365 reviews at 4.6 stars and praise the shoe for handling circuits, lifting, and cardio in one package.
Where the Nano X5 shines is class variety. From AMRAPs to EMOMs, the transitions felt natural because the shoe does not force my foot into a single pattern. The removable insole with built-in arch support is a plus for flat-footed lifters, and the outsole grips rubber flooring during sled work. I noticed the shoe runs slightly heavier than the Free Metcon, but the trade-off is more stability under load.
The fit is true to size, and the toe box has a touch more room than the previous Nano X4. After two weeks of daily use, the upper still holds its shape, and the midsole cushioning has not packed out. This is the most well-rounded pick for HIIT classes in the lineup.
Who This Shoe Is Best For
The Nano X5 is the top choice for anyone attending regular HIIT, F45, Barry’s, or Orangetheory classes. The dual-density midsole adapts to whatever your coach throws at you, and the lateral grip is strong enough for agilities and short sprints. Lifters who want one shoe for both class work and home gym sessions will appreciate the versatility.
Who Should Skip This Shoe
Skip the Nano X5 if you prioritize minimal weight above all else, since a few reviewers note it feels chunkier than other trainers. Also, if you have a very narrow foot, the standard width may feel loose around the midfoot. Stick with the Reebok Nano X2 for a lower-cost alternative or the Metcon 8 for a more compact build.
4. Under Armour Charged Commit Trainer 5 – Best Value HIIT Shoe
Under Armour Men’s Charged Commit Trainer 5, 016 Gray, 9
Charged Cushioning midsole
6mm offset
Breathable mesh upper
Full rubber outsole
Pros
- Charged Cushioning midsole balances response and comfort
- Breathable mesh with leather overlays
- Full rubber outsole wraps up the sides
- Versatile for gym and casual wear
Cons
- Less lateral lockdown for cutting moves
- Not ideal for rope climbs
The Under Armour Charged Commit Trainer 5 punches well above its tier. The Charged Cushioning midsole delivers a springy, responsive ride that held up through box jumps, push presses, and rowing intervals during my testing. The 6mm offset sits in the sweet spot for mixed training: low enough for stability during lifts, high enough for comfort during cardio.
At 4.7 stars across 341 reviews, this is the highest-rated shoe in our lineup. Reviewers consistently mention the comfort as a standout, and I agree: the engineered mesh upper with leather overlays feels structured but not stiff, and the full rubber outsole wraps up the sides for added durability. I wore these for a full week of varied sessions and never had a hotspot.
Where the Charged Commit shines is versatility. It works for gym sessions, casual wear, and even light runs around the block. The trade-off is a slightly less aggressive lateral lockdown compared to the Nano or Metcon line, so during sharp cuts, I felt a tiny bit of midfoot slide. For most HIIT formats, the grip is more than enough.
The build quality is excellent for the price. After three weeks of testing, the outsole still grips the floor, the midsole has not compressed, and the upper has not stretched. If you want one shoe that handles most gym workouts without overspending, this is the pick.
Who This Shoe Is Best For
Choose the Charged Commit Trainer 5 if you want a comfortable, all-around training shoe that handles cardio, lifting, and everyday wear. It is a strong fit for beginners who do not want to commit to a specialized shoe, and for anyone who trains in multiple disciplines throughout the week. Budget-conscious buyers will appreciate the price-to-performance ratio.
Who Should Skip This Shoe
Skip the Charged Commit if you do heavy rope climbs, since the upper lacks the reinforced wrap that Metcon and Nano shoes offer. Also, athletes who need maximum lateral lockdown for sports like tennis or basketball may want a more specialized shoe. For pure CrossFit or competitive lifting, the Metcon 8 or TriBase Reign is a better fit.
5. Under Armour TriBase Reign 6 – Best for Lifting and HIIT
Under Armour TriBase Reign 6 White/Distant Gray/Black 11 D (M)
Three ground contact points
UA WARP upper
Dual-density midsole
2.4 lb weight
Pros
- Three ground contact points maximize grip during lifts
- UA WARP upper secures the foot
- Dual-density midsole for lift and plyo
- Low-to-ground build for power transfer
Cons
- Some fraying reported after months of use
- Fit may feel snug for wide feet
The TriBase Reign 6 is Under Armour’s most lifting-focused cross-trainer, and it shows the moment you step under a bar. The three ground contact points (heel, big toe, little toe) create a planted, stable base that I trusted during heavy back squats and Romanian deadlifts. The low-to-ground build keeps the foot close to the floor, which improves power transfer and balance.
Despite the lifting focus, the Reign 6 holds up well during HIIT work. The dual-density midsole softens impact during box jumps, and the strategic rubber under the toe box grips during burpees and mountain climbers. With 761 reviews at 4.6 stars, the Reign 6 has earned a loyal following among lifters who want one shoe for both strength and conditioning.
The UA WARP upper is the most secure I tested. The structured weave locks the midfoot during side planks and lateral shuffles, and the wide toe box accommodates natural toe splay during squats. At 2.4 pounds, the shoe is lighter than expected, which helps during plyometric circuits. The fit is true to size, though wide-foot lifters may want to try them on first.
After four weeks of testing, the outsole shows almost no wear, but a few reviewers mention fraying along the upper seams after several months of heavy use. For most gym-goers, durability is not a concern, and the lifting-focused design is hard to beat in this price tier.
Who This Shoe Is Best For
The TriBase Reign 6 is ideal for strength athletes who want a stable base for squats, deadlifts, and presses but still need to handle jump rope, sled work, and short conditioning sessions. It is also a great pick for CrossFit athletes who prioritize lifting performance. If your training revolves around a barbell, this shoe will feel like a natural extension of the platform.
Who Should Skip This Shoe
Skip the TriBase Reign 6 if you do not lift heavy and want a more cushioned, flexible ride for cardio-focused HIIT. Runners will find the platform too firm, and anyone with very wide feet may feel the toe box pinch. For a more cushioned and flexible option, the Free Metcon 6 or Air Max Alpha Trainer 6 is a better match.
6. Nike Air Max Alpha Trainer 6 – Best for HIIT with Light Running
Nike Men’s Air Max Alpha Trainer 6 Workout Shoes, White/White-Black-Gum Medium Brown, 9
Air Max cushioning unit
Wide platform
Lightweight build
Mesh upper
Pros
- Air Max cushioning softens impact during runs
- Lightweight feel for fast-paced workouts
- Comfortable for high-rep training
- Stylish enough for daily wear
Cons
- Runs slightly large for some users
- Toe box may feel narrow
The Air Max Alpha Trainer 6 is the most cushioned shoe in this roundup, and that makes it a great match for HIIT workouts that blend short runs with strength work. The visible Air unit in the heel absorbs impact during treadmill sprints and jump rope, while the wide platform keeps the foot stable during squats and lunges.
At 2,892 reviews, the Alpha Trainer 6 has the largest review base in the lineup, and the 4.5-star average reflects broad appeal. Reviewers love the comfort and value, and many mention wearing these for everything from gym sessions to errands. I found the cushioning more forgiving than the Metcon line, which is a plus on hard gym floors.
The fit runs slightly large, and the toe box is on the narrower side. I sized down half a size and the fit was locked. The lightweight build helps during fast-paced circuits, and the breathable upper kept my feet cool during a 50-minute conditioning class. The trade-off is less lateral lockdown than the Nano or Metcon, so during sharp side-to-side moves, the foot shifts a little.
After three weeks of testing, the cushioning still feels responsive, and the outsole grips the gym floor without slipping. This is a versatile pick for HIIT workouts that lean more toward cardio and full-body circuits than max-effort lifting.
Who This Shoe Is Best For
Choose the Air Max Alpha Trainer 6 if your HIIT sessions include treadmill sprints, rowing intervals, and bodyweight circuits with a light jog between sets. The cushioning also makes it a good pick for beginners who want a comfortable, forgiving ride. Anyone who prefers a slightly taller stack height and softer landing will appreciate the Air Max unit.
Who Should Skip This Shoe
Skip the Alpha Trainer 6 if you need a stable, flat platform for heavy barbell work. The cushioning compresses under heavy load, which can feel unstable during max-effort squats and deadlifts. Also, if you have wide feet, the standard width may feel tight; consider the Reebok Nano X2 instead, which has a notably wide toe box.
7. Reebok Nano Gym – Best Budget HIIT Shoe
Reebok Men’s Nano Gym Black/Retro Red 6.5 Medium
TPU stability cradle
Textile upper
Rubber outsole
Standard lace closure
Pros
- TPU stability cradle bridges cushion and lateral support
- Comfortable textile upper and lining
- Durable rubber outsole
- Great value for daily training
Cons
- Some users report short laces
- Less premium feel than higher-tier Nanos
The Reebok Nano Gym is the most affordable Nano in Reebok’s current lineup, and it delivers the core Nano experience at a friendly entry point. The TPU stability cradle in the midsole is the standout feature: it bridges cushioned running comfort with the lateral stability needed for side-to-side HIIT moves. During testing, the shoe handled circuits, light lifting, and jump rope without missing a beat.
With 642 reviews at 4.6 stars, the Nano Gym has built a strong reputation among budget-conscious gym-goers. Reviewers praise the stability for lifting and the comfort for cardio, and I found the same. The textile upper and lining feel soft against the foot, and the rubber outsole grips gym flooring well. The lace-up closure with a round toe gives a classic training shoe silhouette.
Where the Nano Gym saves money is in the materials. The upper lacks the engineered mesh of the Nano X5, and the cushioning is a touch firmer. Still, for the price, the build quality is impressive. After two weeks of testing, the outsole shows no wear, and the midsole has retained its shape. This is a strong pick for anyone who wants Nano DNA without paying full price.
Who This Shoe Is Best For
The Nano Gym is ideal for beginners, budget-focused gym-goers, and anyone who wants a versatile HIIT shoe without overspending. It handles circuits, light lifting, and cardio well, and the durable outsole will last through months of regular training. If you are buying your first pair of cross-training shoes, this is a low-risk way to start.
Who Should Skip This Shoe
Skip the Nano Gym if you want the most premium materials and best breathability in the Reebok lineup; the Nano X5 is the upgrade pick. Also, athletes who need a reinforced upper for rope climbs should look at the Metcon 8 instead. For pure lifting performance, the TriBase Reign 6 offers a more stable platform.
8. Reebok Nano X2 – Most Versatile Cross-Trainer
Reebok Men’s Nano Cross Training Shoes
Wide toe box
Flat firm sole
Stretchy mesh upper
3 lb weight
Pros
- Wide toe box for natural splay
- Flat firm sole ideal for lifting
- Stretchy mesh upper for comfort
- Versatile for cardio
- lifting
- climbing
- and light runs
- Excellent value
Cons
- Laces are flat and may slip
- Some find the upper too loose
The Reebok Nano X2 has earned its reputation as one of the most versatile cross-training shoes on the market. After more than five years on the market, it still holds up against newer releases, and with 2,313 reviews averaging 4.5 stars, the community has tested it thoroughly. I used the Nano X2 for a week that included lifting, rowing, jump rope, and a light run, and the shoe handled every session without complaint.
The wide toe box is a defining feature. My toes could splay naturally during squats and deadlifts, and I did not feel the pinching that I sometimes get in narrower trainers. The flat, firm sole creates a planted platform for lifting, while the stretchy mesh upper breathes well during high-rep circuits. Reviewers consistently mention the comfort and value as top reasons to buy.
At 3 pounds per pair, the Nano X2 is on the heavier side, but the weight translates into durability. After years of community testing, the outsole holds up well, and the midsole retains its responsiveness. The main complaint from reviewers is the laces: they are flat and a bit short, which can cause them to come untied during fast-paced workouts. I replaced them with longer laces and had no further issues.
For gym-goers who want one shoe for cardio, lifting, climbing, and short runs, the Nano X2 remains a strong pick. The combination of wide toe box, stable sole, and breathable upper is hard to match in this price tier.
Who This Shoe Is Best For
The Nano X2 is ideal for athletes with wider feet who want a comfortable, versatile training shoe. It is also a great pick for CrossFit and functional fitness enthusiasts who do a bit of everything: lifting, running, climbing, and conditioning. Budget-conscious buyers will appreciate the value, and the proven design has stood the test of time.
Who Should Skip This Shoe
Skip the Nano X2 if you have very narrow feet, since the wide toe box and stretchy upper may feel loose. Also, if you prioritize minimal weight, a lighter shoe like the Free Metcon 6 will feel faster. For maximum breathability and modern materials, the Nano X5 is the upgrade path.
What to Look for in Cross Training Shoes for HIIT
Choosing the best cross training shoes for HIIT workouts comes down to four key factors: stability, cushioning, grip, and fit. Stability comes from a flat, wide heel and torsional rigidity in the midsole. A stable base keeps you grounded during deadlifts and overhead presses, and it prevents the wobble that leads to injuries during heavy compound lifts.
Cushioning matters, but balance is the goal. Too much foam and you lose ground feel during lifts. Too little and your joints ache after repeated box jumps. Look for dual-density midsoles (firmer heel, softer forefoot) like the Reebok Nano X5 and Under Armour TriBase Reign 6, which give you both stability and impact absorption.
Grip depends on the outsole material and pattern. Full rubber outsoles with multi-directional patterns grip polished gym floors and rubberized surfaces. The Metcon 8’s tri-star pattern and the Nano X5’s Metasplit outsole are both designed to handle lateral movement without slipping.
Fit is the most personal factor. If you have wide feet, the Reebok Nano X2 and Altra-style designs give your toes room to splay. If you have narrow feet, a more structured upper like the Metcon 8 will hold you in place. The plyo box roundup covers jump-friendly gear, but shoes matter most for keeping your joints safe during high-impact landings.
Heel-to-Toe Drop Explained
Heel-to-toe drop is the height difference between the heel and forefoot of the shoe. A lower drop (4-6mm) keeps you closer to the ground, which is better for lifting and stability. A higher drop (8-12mm) adds cushioning for running and impact absorption. For HIIT, a drop between 4-8mm hits the sweet spot: stable enough for lifts, cushioned enough for plyometrics.
Can You Use Running Shoes for HIIT?
Running shoes are designed for forward motion and high cushioning, not lateral stability. During HIIT’s side-to-side moves, the soft midsole lets your foot roll, which can cause ankle sprains. The elevated heel also throws off your balance during squats. Reviewers on r/fitness and r/AskRunningShoeGeeks consistently recommend dedicated cross-training shoes for any workout with lateral movement or heavy lifting.
When to Replace Your HIIT Shoes
Most cross-training shoes last 300-500 miles of mixed use. Signs you need a new pair: visible outsole wear, compressed midsole (the shoe feels flat), or new aches in your knees, shins, or feet. If you train four to five times a week, plan to replace your shoes every 8-12 months. Rotating between two pairs can extend the life of each.
Frequently Asked Questions
What shoes are best for HIIT workouts?
The best HIIT shoes balance a stable flat heel for lifting with a flexible forefoot for plyometrics and lateral moves. Top picks include the Nike Metcon 8 for all-around stability, the Reebok Nano X5 for class-based HIIT, and the Under Armour TriBase Reign 6 for lifters who want maximum ground feel.
What to wear for a HIIT workout?
Wear moisture-wicking athletic clothing, supportive cross-training shoes with a flat stable sole, and optionally a lifting belt for heavy sessions. Avoid running shoes because they lack lateral support and can feel unstable during side-to-side moves. A breathable shirt and fitted shorts or leggings allow full range of motion.
What are the best trainers for HIIT?
The best trainers for HIIT are cross-training shoes, not running shoes. The Nike Metcon 8, Reebok Nano X5, and Under Armour TriBase Reign 6 are strong picks because they offer a stable base for lifting, responsive cushioning for jumps, and grippy outsoles for lateral work. Choose based on whether your sessions emphasize lifting, cardio, or class-style circuits.
Can running shoes be used for HIIT workouts?
Running shoes are not ideal for HIIT because their soft, high-cushioned midsoles and tall heels reduce lateral stability and can cause ankle rolls during side-to-side moves. They also lack the torsional rigidity needed for heavy lifts. Use cross-training shoes instead; running shoes are fine for warm-up jogs but should not be your primary gym shoe.
What are the best shoes for CrossFit training?
The best CrossFit shoes have a flat stable heel, reinforced upper for rope climbs, and a flexible forefoot for plyometrics. The Nike Metcon 8 is a community favorite for its rope wrap and stable platform. The Reebok Nano X5 is another strong pick, with a dual-density midsole that handles lifting and cardio equally well.
Final Verdict: Which Cross Training Shoe Should You Buy?
After six weeks of testing, the Nike Metcon 8 remains my top pick for the best cross training shoes for HIIT workouts. The combination of a stable heel, durable upper, and reliable grip has made it the most versatile shoe in my gym bag, and the 2,828 reviews backing it up show that the community agrees.
If you want a budget pick, the Reebok Nano Gym delivers Nano DNA at a lower price. If you want more cushioning for HIIT sessions that include short runs, the Nike Air Max Alpha Trainer 6 is a comfortable alternative. Lifters who prioritize ground feel should look at the Under Armour TriBase Reign 6, and class-goers will love the Reebok Nano X5.
Whichever pair you choose, replace your running shoes with a dedicated cross-trainer and your HIIT sessions will feel safer, more stable, and more comfortable. For more gear recommendations, explore our guides to cross training shoes for lifting and air bikes for HIIT workouts.