Choosing the Best Shoes for HIIT Workouts
High intensity interval training (HIIT) has become a popular workout method for burning fat and building cardiovascular fitness. This intense training style requires specialized footwear to handle the explosive, high impact movements involved.
What is HIIT Training?
HIIT workouts involve short bursts of maximal effort, followed by brief recovery periods. Exercises like sprints, jump squats, and burpees are done at near-maximum intensity for 30-60 seconds, followed by 30-90 seconds of rest.
This type of training torchs calories, spikes fat burning hormones, and builds cardiovascular endurance. It also improves athletic performance by training the fast-twitch muscle fibers used in powerful movements.
HIIT Footwear Features
To perform HIIT training safely and effectively, athletic footwear must have these key features:
- Cushioning - Absorbs impact on joints
- Stability - Supports lateral and side-to-side motions
- Traction - Grips floor to prevent slips
- Flexibility - Allows natural foot motion
- Breathability - Ventilates and cools feet
Shoe Components for HIIT
Certain components are ideally suited for the start-stop, high intensity nature of HIIT:
- Midsole - Provides cushioning and shock absorption
- Outsole - Durable rubber grips floor
- Upper - Lightweight mesh for flexibility and ventilation
- Lacing System - Secure fit customizable to foot shape
- Toe Box - Wide toe box allows toes to splay
Best Shoes for HIIT Training
Certain athletic shoe styles stand out for HIIT workouts based on their performance features.
Cross Training Shoes
Versatile cross trainers work well for HIIT. They provide multi-directional traction and ankle support for agility moves and lateral motions.
Running Shoes
Lightweight running shoes allow explosiveness for sprints and jumping. A flexible sole and breathable upper ventilate feet during intense activity.
Training Sneakers
Low-profile training sneakers have a flat outsole and lightweight mesh upper ideal for HIIT moves like burpees and mountain climbers.
Walking Shoes
Cushioned walking shoes absorb impact from high intensity exercises like jump squats and tuck jumps to reduce joint stress.
Court Shoes
The soft cushioning and responsive traction of court shoes for racquet sports handle agility drills and lateral shuffles.
Shoe Characteristics to Look For
Keep these key factors in mind when selecting shoes for your HIIT workouts:
Flexibility
A flexible sole allows your feet to move naturally. This is essential for high speed plyometric moves.
Low Profile
A low-to-the-ground, flat shoe ensures stability during intense bursts of exercise.
Breathability
Mesh uppers allow airflow to keep feet cool and dry during rapid intense exercise.
Durability
Durable outsoles withstand friction from pivoting and multi-directional movements on gym floors.
Ankle Support
A firm heel counter prevents ankle rolling during lateral moves requiring agility.
Shoe Types to Avoid for HIIT
Certain footwear options may hinder performance or increase injury risk during HIIT training:
Running Flats
The minimal cushioning of racing flats or minimalist runners can aggravate shin splints and stress fractures during HIITs impact loading.
Trail Shoes
The aggressive lug patterns of trail shoes feel clunky for athletic motions performed in the gym.
Heavy Boots
Work boots and hiking boots reduce mobility for the explosive plyometrics in a HIIT workout.
Slip-on Shoes
Laceless shoes like slip-ons lack the secure lockdown needed for quick changes of direction while training.
High Tops
The ankle restrictions of high-top shoes reduce freedom of motion for agility drills.
Maximize Workout Performance
Proper footwear enables you to get the most from your HIIT training and prevents injury. Consider these tips for optimal workout performance:
Replace Shoes Regularly
Cushioning breaks down after 300-500 miles. Replace worn shoes to maintain shock absorption.
Keep Shoes Only For Training
Using shoes just for HIIT workouts keeps outsole traction optimal for multi-directional motions.
Choose Breathable Socks
Thin, moisture-wicking socks enhance ventilation and blister prevention.
Select the Right Size
Ensure proper length and width to prevent toes jamming during sprints and jumps.
Tighten Laces
Snugly tied laces minimize foot slippage inside shoes during explosive bursts of activity.
Reviews of Top Shoes for HIIT Training
These shoe models provide the ideal features for performing HIIT workouts safely and effectively:
Nike Metcon 7
The low-profile Metcon 7 has a flat, stable platform for lifting. The flexible drop-in midsole cushions high intensity cardio bursts.
Reebok Nano X1
With lightweight Kevlar infused uppers, the Nano grips floors during demanding agility drills. A wide toe box allows natural foot motion.
Under Armour TriBase Reign 3
The TriBase offers multi-directional traction and medial support for lateral runs and shuffles during circuit training.
Brooks Ghost 14
As a versatile neutral running shoe, the Ghost provides responsive cushioning for reducing joint impact during HIIT.
Inov-8 F-Lite 260
The low-drop F-Lite 260 has a flexible forefoot and Meta-Shank plate. The outsole grips for agility moves.
Make HIIT Training Safer and More Effective
Wearing shoes engineered for high intensity functional movements allows you to get the most from HIIT workouts. Prioritize cushioning, breathability, flexibility, and traction when selecting your training footwear.
FAQs
What features should you look for in HIIT training shoes?
Prioritize cushioning, stability, traction, flexibility, breathability, ankle support, and a low-profile, flat platform.
What shoe types work best for HIIT workouts?
Consider cross training, running, training sneakers, walking, and court shoes designed for high intensity athletic activities.
How often should you replace HIIT shoes?
Plan to replace high intensity training shoes every 300-500 miles as cushioning breaks down over time.
Should you wear socks for HIIT workouts?
Yes, wear thin moisture-wicking socks to enhance breathability and blister prevention during intense exercise.
What shoes should you avoid for HIIT training?
Steer clear of minimalist shoes, heavy boots, slip-ons lacking stability, and very high tops that restrict ankle motion.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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