7 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.

The Zoom Metcon Turbo 2 from Nike delivered a lot of good things. Besides outstanding breathability, this shoe also had a stable platform. But it’s its speed-orientedness that impressed us the most. Hence, we pick it as the best for speed among all the Nike HIIT shoes that we worked out in.

We couldn’t say anything more about the breathability of the upper besides it being perfect! It’s a 5 out of 5 from us, and we super loved that our feet stayed fresh and dry even when we incorporated a lot of running and jumping in our regimen.

Wider by 2.0 mm at both the heel and forefoot, the platform of the Nike Zoom Metcon Turbo 2 surely delivered a lot of stability. We never had problems with our light to moderate lifts while wearing this Nike trainer

The combination of a thin cushion and highly bouncy Zoom Air unit made this shoe a perfect ingredient for our speed exercises. Our caliper showed that the cushioning unit is only 22.9 mm thick at the heel and 15.2 mm at the forefoot, making it 1.7 mm and 3.1 mm thinner than average. 

While this shoe was good for light to moderate lifting, our confidence in it fizzled when we went for heavier lifts. Its torsional rigidity is just not it, getting only a 1 out of 5 from us.

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. 

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.

The Nike Legend Essential 3 is sold for only $65 per pair, which is far lower than the $93 average price of Nike HIIT shoes. The price alone made this shoe a real steal, but the fact that it’s 21% lighter than the average trainer and that it offers a good deal of breathability sealed the deal for us. Hence, we declare the Nike Legend Essential 3 as the best HIIT shoe for those who are on a budget.

This shoe’s lightness surely deserves the spotlight. At only 8.78 ounces or 249 grams, this shoe is a lot lighter than the average, which currently stands at 11.18 ounces or 317 grams. This trainer had a featherlight feel on the feet, and it allowed us to do sprints, box jumps, and mountain climbers quite smoothly.

Hours and hours of intense training did not heat up our feet too much, which tells us that the upper remained well-ventilated throughout the sessions. True enough, when smoke was blown into the shoe during a breathability lab test, it easily escaped through the vents in the tongue. In the gym, even if we did high-knee runs in place for several minutes, our feet still felt like it’s chilling on a breezy beach! For breathability, the Legend Essential 3 got a solid 4 out of 5.

Unfortunately, the shoe is too flimsy to be used for more serious weightlifting. Its heel counter only got a score of 2 out of 5 for firmness after we manually gave it a good squeeze in the lab.

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.

Among Nike’s HIIT trainers, we discovered that SuperRep Go 3 offers the best comfort. It’s versatile for athletics and moderate lifting and feels great for all-day wear. It’s a fuss-free trainer with its light build, supportive and responsive base, and superb fit. Best of all, it supports the green initiative since it’s built with sustainable materials.

This pair breaks in fast and easy, so we immediately took it to our walks and HIIT sessions. It has a strong and supportive base that makes it a great training partner, even for moderate lifts.

It’s extremely light on the foot — enhancing our agility and allowing us to move quickly. We can’t help but notice how responsive the cushion is during our box jumps and jump ropes. This highlights efficient energy use because the power we exert is returned to us.

SuperRep Go 3 has a superb fit that feels cozy and secure. It provides a firm foothold, allowing us to perform fast interval workouts and lateral motions confidently. While this trainer fits most foot types, we recommend those with wider feet than usual check other accommodating options for a more comfortable training experience.