Before we get into more specifics about what to look for in a HIIT shoe (and some of our favorites), let’s talk a little about the workout modality itself—which comes with lots of benefits: “HIIT workouts are great for women because they provide results in a shorter amount of time compared to traditional workouts,” says Brittany Watts, CPT, head coach at Tone House in New York City.

During these workouts, your heart rate can reach 80 to 90 percent of your maximum to improve your cardiovascular health, Watts says. It burns calories during and after your session. “If you’re looking to lose fat and preserve muscle mass, [HIIT is] a great option,” she says.

Another perk? HIIT can be customized to any level of exerciser—beginners included—and doesn’t necessarily require any equipment, Watts says.

You also don’t want to just wear any old sneaks you have lying around for your HIIT workouts: HIIT requires the right footwear to accommodate rapid movement and jumping, says Watts. “So you want shoes that are going to be able to absorb shock and provide stability to prevent injuries.” The wrong shoe could lead to discomfort, a decrease in performance, and even injuries.

Luckily, lots of our go-to sneaker brands make shoes that are suitable for HIIT workouts so you can go with your favorite or try something new.

What To Consider

Heel-To-Toe Drop

Tang says you want a shoe that’s more “natural,” rather than one that really elevates the heel, so suggests going for something with a relatively lower (e.g. six to eight-millimeter) drop. “That’s going to feel more stable so that you can lift with [it], but is still going to feel more supportive when you’re jumping or running,” she says. Watts agrees and says that a lower heel-to-toe drop can also help with balance and agility.

Cushioning

“Opt for something with moderate cushioning to absorb the impact without losing the feel of the ground,” says Watts seconded by Tang. you can often visually tell if a sneaker is super-cushioned and has a lot of foam underfoot. You can also look for words like “medium” cushioning.

“For HIIT, you need a sneaker that will be able to constantly respond to the shifts in your stance,” says Jenna Matroni, CPT, a New York-based group fitness instructor at Equinox. “If you wear a shoe that is too flat it [won’t support] your arch during your movements, while a sneaker that has an excessive amount of cushion is less stable for lower body exercises.”

Weight

“You want a lightweight shoe for quick movements so it doesn’t affect your agility,” says Watts. Our expert-approved selections below range from six to 12 ounces.

Durability

A HIIT shoe has to be able to withstand repetitive impact and high-intensity movements, says Watts, meaning durability and quality matter. She says to shop for respected brands (like the ones below) and look at the details on the shoe, like the stitching, to make sure it’s done properly. If the stitching looks frayed or is coming out in spots, that’s a red flag.

Breathability

Watts calls attention to the fact that a shoe with a breathable fabric is important for something as sweaty as HIIT. Many manufacturers will call out “breathable mesh” to describe this type of fabric.

How We Selected

Women’s Health consulted three personal trainers who incorporate HIIT in their classes or sessions with clients for their professional opinions on the best shoes for HIIT workouts. I’m a WH contributor and a longtime fitness editor and writer who has taken countless HIIT classes over the years. I also used the parameters they shared above to narrow down the field to the five absolute best shoes for HIIT workouts.

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