The 12 best cross-training shoes of 2024, tested and picked by our expert

Cross-training shoes are the ideal gym companions. Designed to suit all kinds of exercise, from short treadmill sprints to heavy lifting sessions, they’re great all-rounders that support you during your favorite classes.

However, not all cross-training shoes are equal. Some are better for running, others for weight training, while others are suited to fast-paced HIIT sessions.

I’m a fitness fanatic who loves getting nerdy about shoes and has spent years testing them. Below, you’ll find my top recommendations along with suggestions from my fellow cross-training shoe expert, NASM-qualified trainer Jennifer Rizzuto.

Harry Bullmore

Harry Bullmore is a CrossFit addict, training for 90 minutes a day between five and six days a week. These sessions involve elements of weightlifting, bodybuilding, gymnastics, running and high-intensity circuit-style workouts, so the footwear he uses must handle the rigors of his schedule.

Jennifer Rizzuto

Jennifer Rizzuto is a certified personal trainer and corrective exercise specialist who runs, lifts, and enjoys nearly every athletic pursuit there is. She knows first hand how your shoes can affect your performance, and understands design qualities that make certain trainers appropriate for certain activities. 

The quick list

Here are my 12 favorite cross-training shoes, with picks for all training types. Here, you’ll find household brands, as well as some lesser-known names that could help you step up your exercise game.

The best cross training shoes you can buy right now

Best overall

When Reebok revealed the Nano X4 I was worried. I was a fan of its impressive predecessor, yet this latest release looked different. However, after two weeks of training in the shoe, I’m happy to say the brand proved me wrong.

The Nano X4 finds subtle ways to improve on everything I loved about the X3, and even irons out the one flaw I found: a lack of lateral stability in the heel. The result is a cross-training shoe that’s stable, supportive, comfortable, durable and versatile.

The X4 still features the innovative Lift and Run chassis. This is a simple bit of technology in the heel that expands into a dome shape for cushioning during high-impact exercises, then compresses under weight to offer stability during weightlifting. I couldn’t actively feel this part of the heel change shape while I was working out, but I could feel the difference in performance when switching between activities.

Just like the X3, the X4 felt great for a variety of activities during my CrossFit training. It offered a firm foundation for heavy leg exercises, as well as support for fast-paced, explosive moves and short running intervals. However, I’d recommend switching this model for a dedicated pair of running shoes for any distance over 3km.

My one qualm with the X3 was that it didn’t offer enough lateral support around the heel, but Reebok has countered this by introducing a redesigned TPU heel clip. The change worked, offering stability when landing in exercises like box jumps and skaters.

The upper has been redesigned too, with ventilation zones in the Flexweave mesh keeping my feet cool during sweaty workouts and more padding around the heel to increase comfort and offer a locked-in fit. I found, as someone with narrow feet, this was missing from rivals like the Nike Metcon 9. The forefoot feels roomier too, which I like as it allows me to spread my feet for balance during dynamic exercises.

This is an excellent addition to the Nano line and currently my favorite shoe for training.

Best budget

Cross-training shoes rarely come cheap. My top pick, the Reebok Nano X4, retails at $140.

Luckily, the Puma Fuse 2.0 shoes cost less than $100 (often less than $40 in the sales) and have plenty of support for various types of exercise. I've worn them for two months now and I'm impressed by the comfort and versatility.

The shoes have a soft, breathable upper which is paired with a generously cushioned tongue. When I put them on for the first time, it felt like I was sliding my foot into a sock rather than a shoe. I also didn't suffer with blisters or sore spots after my first training session in the shoe.

As with most footwear designed with CrossFit-style training in mind, I wouldn’t wear the Puma Fuse 2.0 for runs longer than 3 km—that’s what dedicated running shoes are for. But I did find the shoes had more cushioning in the midsole than most of their rivals, giving them a springy and supportive feel during high-impact exercises.

The only place the Puma Fuse 2.0 fell behind its pricier competitors was when I was lifting heavy weights. The wide forefoot allowed me to spread my toes for balance, and the flared heel makes it stable enough for light lifts. But it can’t match the Nike Metcon 9 and Inov-8 F-Lite G300 for rigidity underneath and around the heel when squatting high loads. Instead, the Puma Fise 2.0 has a more flexible feel, which makes it better suited to HIIT and circuit-style workouts.

My only other complaint was the wear and tear in the heel lining that came after eight weeks of testing. But, a few months later, these tears haven’t worsened or impacted the shoe’s performance.

Overall, this is an excellent cross-training shoe that saw me through HIIT workouts, short running intervals and resistance training sessions. It looks better than its predecessor too, which is always a plus.

Best all-rounder

I went on vacation recently and the Inov8 F-Fly was the first thing I packed. I love squeezing in some fun, varied workouts while I'm on holiday and this "hybrid" shoe promises to handle anything you can throw at it, so I wanted to see how it fared.

I always like to explore a new place with a steady run, so I slipped on the F-Fly and set off for a nine mile plod.

Most cross-training shoes aren't designed to handle more than a couple of miles, but that's not the case with the F-Fly. The Inov8's springy POWERFLOW PRO midsole kept my feet cushioned and comfortable, and it was only at the seven-mile mark that I started to feel like I might have enjoyed a bit more cushioning.

The shoe has since seen me through plenty of fast interval sessions without a hitch, so I happily recommend it for distances of up to six miles, or 10km.

A couple of days later, I scoped out a nearby gym for some lifting. Usually, a running shoe struggles in the weights room, with the spongy midsole providing shaky foundations for heavy leg exercises and sapping your power, but again, the Inov8 F-Fly bucked the trend.

I worked up to a heavy deadlift of more than 400lb with minimal midsole compression and I felt stable during single-leg exercises like Bulgarian split squats.

This was helped by Inov8's updated shape, which the brand has also used on its Bare-XF. The heel locked my foot in place to prevent rubbing or movement, which was an issue I'd encountered with the brand's F-Lite G 300, and the midfoot offered a snug fit without any uncomfortable pinching. The shoe then widens at the toe box, mirroring the foot’s natural shape. Not only was this incredibly comfortable, but it also allowed me to spread my toes for balance while lifting weights.

Admittedly, the Inov8 F-Fly didn't quite match the stability of dedicated CrossFit shoes like the Reebok Nano X4 and TYR CXT-1, so CrossFitters who regularly train perform Olympic lifts, you might want to consider one of these two, but for general strength training the F-Fly impresses.

The final test of the trip came in the shape of a HIIT-style circuit, involving explosive exercises like sprints, burpees and frontal plane (side-to-side) movements like skaters. Again, I was impressed.

The Inov8 F-Fly's mesh upper is featherlight and breathable, while the midsole balances an energetic ride with a minimalist feel. The combination of these three features means it was easy to forget I was wearing anything on my feet at all, which is the mark of a good shoe. There was plenty of support for multidirectional movements too.

The only downside is the F-Fly's looks. Of course, this is subjective, but I didn’t think it had the style of a high-end training sneaker and I wouldn’t reach for it for a wander around town.

But the fact that this is my only drawback speaks volumes. Inov8 set out to design a shoe that could do it all, and I think the brand can be satisfied with a job very well done. That’s why, if you want to buy one shoe to see you through a varied training schedule, I think the F-Fly should be your first port of call.

Best for running

You shouldn’t squat in running shoes. That’s one of the first things I was told when I started sniffing around for the best set of gym sneakers more than a decade ago. Why not? Because the thick layer of foam in the midsole compresses under weight, providing an unstable base, which makes it hard to generate power through the ground.

Yet, the On Cloud X 3 persuaded me to break this rule, and I didn’t regret it. This is a running shoe with a twist. It still has On’s signature honeycomb-shaped CloudTec midsole to provide support for short to mid-length jaunts, but it also features a molded heel cap, wider base and lower level of cushioning than the brand’s other offerings to make it better for HIIT and strength training.

To test, I took the shoe for a 20-minute CrossFit workout combining these two moves—running intervals and air squats. The Cloud X 3 felt fantastic for running. It’s lightweight, springy and responsive, helping me feel fleet-footed as I wracked up the miles. The star lacing, an update from its predecessor, the On Cloud X, provided a snug fit for my narrow feet, too.

I’d keep it for runs of 10km and below due to the lower level of cushioning, but if you don’t often tackle longer runs as part of your training then it’s a great option. It also felt good during squats. The wider base paired with the firm, flat (unlike the Hoka Kawana) sole provided a superb level of stability for a running shoe, which I also benefited from during explosive exercises like skaters in later HIIT-style workouts.

For this reason I’d recommend this shoe to most people looking to follow an active lifestyle, and particularly runners who want to try cross training to fend off injuries while improving their performance. The one type of exerciser that may want to swerve these sneakers is someone who’s focused on strength training.

The On Cloud X 3’s less cushioned midsole is better than pretty much any other running shoe for lifting weights, but it still can’t match the stability of a dedicated training or lifting shoe, like the Nike Metcon 9, Inov8 F Lite G 300 and Reebok Nano X3.

You should be fine squatting and deadlifting weights up to 60kg, but if you lift any heavier than this on a regular basis you’ll want to pick up some more purpose-built footwear.

Best for HIIT

The R.A.D One sticks out like a sore thumb in this list—surrounded by household names like Reebok, Nike and Puma—but, having tested it for a month, few shoes are more deserving of a spot in our round-up. It looks fantastic and improved my outfit whether I was at a squat rack or a restaurant.

I found the R.A.D One comfortable from the moment I slipped it on. There was no break-in period, no pinch points and no rubbing, yet it still locked my heel down for a secure fit. It also hit the sweet spot with its cushioning: there was enough to feel supported during high-impact exercises, but not so much that it felt clunky like a running shoe. This is down to the Swell Foam midsole, which is designed to be light, springy and slim.

The only area that fell below a high standard was stability. The stability cage (the thick layer of rubber wrapping around the bottom of the shoe) provides support for lifting lighter weights and multidirectional movements during circuit-style workouts, but doesnt’ have the same secure feel as the Reebok Nano X4 and Nike Metcon 9 when shifting heavy loads (for me, this is 175lb/80kg and above). This only applied to leg exercises like squats, deadlifts and Olympic weightlifting moves, and the shoe was still more stable than most. However, it didn’t offer quite the same firm foundations as a few of its rivals.

The R.A.D One’s general workout performance (and its looks, and its comfort) make up for this. So, if you’re on the hunt for good-looking footwear to wear at the gym, home workouts, classes, CrossFit, HIIT or any other lively type of exercise, you’d be well-served by this shoe.

Best for lifting

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The NOBULL Outwork combines the lower heel-to-toe drop of minimalist shoes and the built-in support of the most popular cross-training sneakers. This makes them a versatile footwear choice for those who enjoy CrossFit, heavy weightlifting, and HIIT classes in equal measure.

I usually wear classic Converse sneakers (or go barefoot) when working with a heavy barbell, since the thick outsoles and excessive cushioning of traditional cross-trainers can affect foot and ankle stability. Thanks to the Outwork’s 4mm drop and super stiff insole, I felt stable and anchored to the floor during every squat and deadlift. When I added in a few dumbbell lunges, I continued to feel supported and strong.

Not only great for the squat rack, the NOBULL Outwork shined during HIIT and circuit training as well. While they did start to feel a little heavy in a round of box jumps and burpees, I was able to change direction quickly without fear of twisting an ankle or losing balance. The Outwork’s outer SuperFabric construction is water-repellent and virtually tear-proof, so they would last you through several seasons of CrossFit classes or even a few obstacle course races.

However, if you’re more inclined to run on the treadmill than pick up a weight, the NOBULL Outwork may not be your best choice. Their hard insoles were excellent when I was squatting and lunging, but they started to make my feet ache halfway through a 5K. The SuperFabric construction also contributed to my aching feet—the Outwork is a durable shoe, but hard to fully break in.

NOBULL suggests purchasing the Outwork a half-size up from your normal shoe size, and this is advice I should have heeded. I tested a pair in my usual US Women’s size 8, and my toes were a bit squished. An 8.5 would have been more comfortable. - Reviewed by Jennifer Rizzuto

Best Nike shoe

The Nike Metcon line has a rich history in the CrossFit space, boasting a string of brilliant shoes for moving fast and lifting heavy. I was hugely disappointed by the ninth iteration, the Metcon 9s, which felt clumsy and cumbersome during HIIT workouts. Luckily, Nike had a ready-made alternative waiting in the wings: the Nike Free Metcon 5.

This spin-off of the Metcon range is designed to offer a less CrossFit-oriented approach, appealing to everyday exercisers while maintaining much of the original model's versatility. I think it looks pretty good too—an opinion supported by the numerous fitness influencers currently wearing them.

My main issue with the Nike Metcon 9 was its lack of flexibility. I had no such problem with this shoe thanks to the signature Nike Free technology in the midsole, which moves with the foot for a natural, flexible feel. This, alongside the raised rubber side walls and internal webbing around the midfoot, meant I felt far more agile and supported in the Free Metcon 5s than the Metcon 9s.

I also found the shoe’s cushioned midsole held up well during mid-length runs, topping out around the 7km mark, and the heel locked my foot in place to prevent any painful rubbing.

This model is also stable enough for lifting weights up to about 220lb without unwanted compression taking away from the overall stability. It delivers this via a wide heel platform, which creates a sturdy base for leg exercises like squats and deadlifts.

The shoe's upper doesn’t have the huge rubber midfoot wrap featured on the Nike Metcon 9 either. This feature was designed to protect the shoe from rope climbs, but I found it both unsightly and uncomfortably stiff. Instead, it’s made from a soft, accommodating mesh which felt like it molded to my foot on the first wear.

The final thing I noticed was the fit. I’m a size US11 and when I first slipped the shoe on I was worried it was slightly too short, with my toes feeling close to the end, but this wasn’t an issue when I started working out.

When all’s said and done, it’s hard to pick any major faults with the Nike Free Metcon 5. If you’re a die-hard CrossFit fan, a powerlifter looking to hit heavy lifts regularly, or a runner racking up miles upon miles, you may want to look elsewhere. But this shoe caters to pretty much everyone else.

Best TYR

The TYR CXT-1 and I got off to a tumultuous start, and I questioned whether I’d wear it again after my two-week testing period. One year on from my first wear, it’s become my most-worn cross training shoe—and as someone who tests them for a living, I have a lot of options. So what changed?

Quite simply, I found the CXT-1 took a long time to break in. It felt stiff and uncomfortable at first, with my toe butting against the robust toe box during lunges and box jumps. But the shoe soon yielded and became more flexible, easing into a snug fit that kept my foot comfortably in place.

It’s worth noting that the shoe is very narrow. This was great news for me and my slim feet, but others have told me they find the fit too restrictive. To counter this, TYR offers the CXT-1 Trainer Wide, although I’d still recommend trying a pair on before you buy if possible.

I love wearing the TYR CXT-1 for all types of lifting because of its stability. The wave-like rubber that wraps around the midsole and heel forms part of the brand’s “patent pending stability platform,” which offers a solid base that’s ideal for generating power. Even when faced with Olympic weightlifting drills and dynamic moves like box jumps, the sole provided a reliably secure landing.

Yet the midsole was remarkably responsive too. The thin layer of Surge NRG foam sitting under my feet provided an enjoyable balance of cushioning and ground-feel, but you’ll want more cushioning for runs longer than 3km.

Aside from the time it took me to settle into the shoe, my only other negative was that the lining around the heel began to wear away within a month of using it. This isn’t a good look, but it hasn’t impacted the shoe’s performance. The rubber guards around the toe and heel, and the robust mesh upper, mean the rest of the shoe is built to stand the test of time.

Best Under Armour shoe

Whether you’re picking your first pair of cross-training sneakers or adding to your collection, the Under Armour Commit 4 is a well-constructed, versatile choice for nearly any activity.

The Commit 4 has an optimal level of outsole, midsole and insole support and cushioning— there’s just enough support to feel pillowy without sacrificing your foot and ankle stability. Initially, I was skeptical about how it would hold up during a resistance training circuit, given its thick rubber outsole. However, it performed impressively well, providing a strong, grounded feel during exercises like goblet squats and lateral lunges.

During high-impact activities like running and HIIT, the Commit 4 really shined. I breezed through a 5K with happy feet that felt protected with every stride. Its flexed grooves on the outsole allowed for smooth lateral movements, making movements like side shuffles and burpees comfortable and stable. Despite its slightly bulky appearance, it’s surprisingly lightweight, thanks to its breathable upper mesh.

One of the best features of the Commit 4 is its price. Wearing these felt comparable to high-end models like the Brooks Adrenaline or Asics Gel Kayano, but at nearly half the cost.

There are only a few downsides to the Commit 4. Like most cross-training sneakers, it has more cushioning than is ideal for weightlifting, making it less stable for anchoring during exercises with a heavy barbell. A barefoot or minimalist shoe would be better suited for that.

While the Commit 4 offers great support, it may not provide enough motion control for overpronators or those with flat feet. Lastly, if you prefer vibrant, colorful shoes, you might find the options lacking—men’s choices are mainly neutral and women only have a single color option (white).

Best Hoka shoe

Most shoes in this roundup are only designed to handle running distances of up to 2km. Not so with the Hoka Kawana, a running shoe first and foremost, but with features to make it suitable for the gym.

For running, it boasts Hoka’s signature Meta-Rocker design, which consists of a curved outsole that rolls the foot through its stride from heel to forefoot. There is a layer of CMEVA foam in the midsole to provide a responsive ride, and a heel designed to reduce the impact of landing on each stride. But, the midsole is thinner and firmer than most Hoka models, offering more of the stability needed for gym classes and home workouts.

I found the shoe an ideal companion for distances up to 10km, with its firm-and-energetic ride sure to suit fans of 5K and parkruns. It did start to feel heavy during longer runs of seven miles and above and didn’t deliver the “lively” ride it promised. This makes me think it will thrive in a varied exercise routine of shorter runs and home workouts.

For exercises other than running, the Hoka Kawana’s firmer foam midsole makes it more stable for HIIT or circuit-style workouts. This, paired with its bouncy feel, will keep you comfortable through high-impact exercises. What I found it wasn’t so good for was lifting weights. The foam midsole wasn’t stable enough for exercises like weighted squats. The curved rocker also doesn’t offer the flat foundations I want for weighted leg exercises.

If your exercise plans involve a mix of shorter runs and exercise classes, the Hoka Kawana could be for you, offering enough cushioning to keep you comfortable while providing more stability than a standard running shoe. Yet, if you often set out on longer runs or make a beeline for a barbell during your trips to the gym it doesn’t quite hit the mark.

Best barefoot

Of all the barefoot shoes I’ve tried for training, the Bare-XF is my favorite. It has all the features you’d expect from a barefoot shoe, like a 2.5mm outsole and flexible upper that hugs the shape of the foot, but it also offers great grip, a MET-CRADLE that wraps around the foot for stability and an energetic BOOMERANG footbed.

This shoe is light: 7.4oz/210g for a US11. Pair this with its natural fit and comfort and it’s easy to forget you’re wearing anything. The comfort largely comes from Inov8’s accommodating, breathable upper, which felt like it mapped the contours of my foot like a sock. The brand has also changed the shape of its latest releases giving your toes room to spread for balance.

As someone who used to love slipping off my shoes for heavy squats and deadlifts in the gym, I enjoyed this barefoot feel when lifting heavy. I was able to grip the ground for excellent stability, and power transfer wasn’t a problem because of the absence of energy-sapping foam between my heels and the floor. I also enjoyed the shoe’s minimalist approach during my HIIT-style workouts and CrossFit WODs. Some people may prefer the shock-absorbing cushioning of the Reebok Nano X4 and ON Cloud X 3, but I liked the close-to-ground experience of the Bare-XF.

The only cross training activity I wouldn’t personally wear it for is running. I know some people swear by barefoot running shoes, but wearing the Inov8 Bare-XF for a few short intervals showed me that I prefer a shoe with more support to absorb the impact of repeated strides. To explain this, I sought expert help.

“It’s important to understand they’re not for everyone,” says podiatrist Dr Sondema Nikpmo Tarr. “There are benefits to wearing barefoot shoes, but whether they are better will be different from person to person.

“The level of padding seen with traditional cross training shoes can make your leg and foot muscles work less, making them weaker. One advantage of barefoot shoes is that they have been shown to strengthen leg and foot muscles over time.”

However, Tarr says it can take your body time to adapt to barefoot shoes, particularly if you’re used to wearing heavily cushioned modern sneakers.

“To be able to wear barefoot shoes for a full day can take upwards of a month for your feet to adapt—longer if you’re a runner. The breaking-in period for barefoot shoes is key in order to prevent joint, tendon or bone injuries.”

If you’re going to buy barefoot shoes for cross training, I think the Bare-XF should be at the top of your list, though if you’re switching from footwear with a sizable midsole stack of foam take your time when making the transition.

Best for walking

A spin-off from the popular Nano range, the X3 Adventure is a versatile shoe built to handle pretty much any activity. It has the same lift-and-run chassis as the Nano X3 model that tops this list, so it’s great for short sprints and weighted workouts. The addition of a water resistant upper and durable Vibram outsole turn it into a hardy walking shoe, which can handle difficult turf and terrain.

While the original X3 was incredibly comfortable straight out the box, I found the X3 Adventure a bit stiff at first, particularly around the ankle. But after taking a few walks, the upper started to soften, and after a month of using it the shoe it feels great.

My favourite thing about the X3 Adventure is its practicality; I can finish my workout, cycle home and take the dog straight out for a walk without wasting time changing shoes. It’s kept my socks blissfully dry while wading through wet grass and the thick lugs (grooves) in the Vibram outsole help me feel steady on my feet.

It offers a solid performance in the gym too. It feels sturdy underfoot while lifting weights, and there’s enough cushioning in the midsole to keep you comfortable during high-impact workouts.

The only reason this shoe falls behind the standard X3 in my rankings is because I found the thicker Vibram outsole made it feel a bit clunkier during explosive, quick-footed exercises like burpees and jumping lunges. As a result, I didn’t think the “ground feel” was as good.

But if you’re someone who wants one pair of shoes that will see you through most activities then this is a great option, particularly if you like taking your workouts outdoors with a hike or al fresco HIIT session.

Best for durability

Some people I’ve spoken to g refuse to give the GORUCK Ballistic Trainer a chance because they don’t like the look of it—granted, $140 is a lot to spend on a design you don’t like. But these people are missing out on a solid cross-training shoe.

Though the plain design has an air of "golf shoe" about it, GORUCK’s attention to detail is evident when you lift the shoe’s metaphorical hood.

There are three arches in the foot—two running along the sides of the foot and one across the ball—and GORUCK’s 3X Support has been designed to support them all during dynamic movements like running and plyometric exercises. I tested this out by doing a 5km run which I followed up the next day with a circuit involving burpees, jumping lunges and thrusters. The shoe performed admirably throughout the exercises and felt solid and supportive across the base of my foot.

The upper isn’t the most breathable and it’s an undeniably firm ride, which is sure to split opinion—if you’re in the market for a more cushioned cross trainer, consider the ON Cloud X 3 or Reebok Nano X4. But the shoe was supportive, keeping my feet comfortable throughout both workouts.

The shoe’s performance was far less divisive when the time came for lifting weights—it was excellent. The upper hugs the heel in place before widening around the forefoot, allowing me to splay my toes for balance. The midsole feels incredibly stable under even the heaviest weights, and the shoe also has a larger-than-normal 8mm offset, lifting my heels slightly to get into a better position for squats.

Despite this impressive performance, there aren’t many superlatives to describe the GORUCK Ballistic Trainer—I find the TYR CXT-1 is the best cross-training shoe for lifting, while the R.A.D One is the best for high-energy exercise classes. Instead, this shoe is a solid all-rounder. But there is one area where it excels above all others: durability.

After weeks of regular wear, there wasn’t a blemish on it. Unlike many rivals, there was no exposed glue, rough edges or loose stitching either; the build was immaculate. The robust rubber outsole is ready for rucking on any surface, while the lace area, midfoot and heel are made from two panels of Special Forces-grade ballistic nylon.

In summary, it’s a brilliantly versatile training option with plenty of legs, making it a great fit for anyone with a demanding exercise regime who wants a shoe that can go the distance with them.

Also tested

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The Under Armour Reign 6 may not be as plush as some cross-training shoes on the market, but that could be a good thing depending on your favorite activities.

The first thing you’ll notice about the Reign 6 is its thick rubberized outsole, equipped with deep grooves for the best traction possible for all-conditions training. This feature is ideal for competing in outdoor obstacle races or CrossFit workouts—I’m sure the Reign 6 has never met a rope it can’t climb.

Many cross trainers use a design feature called toe spring to improve foot propulsion during walking and running. The downside to toe spring is that it can hinder proper contact between your big toe and the ground—one of the reasons why most sneakers aren’t appropriate for lifting.

The Reign 6 doesn’t have any toe spring, and without the springy cushioning found in popular cross trainers, it makes it a top choice for weightlifting—I was able to squat, deadlift and lunge while feeling stable and anchored to the ground. Under Armour’s trademarked “TriBase” triangular plate provides three solid points of contact with the floor, which kept me feeling supported during all my heavy barbell sets.

The Reign 6 shines in the weight room, but may not be ideal for long cardio sessions. It performed adequately for a short HIIT class but left my feet cramping up after a 5K run. The lack of cushioning takes some getting used to, especially if you’re accustomed to more padded cross training shoes.

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As a certified personal trainer, one of my best pieces of advice is to find an activity you love and stick with it. For many, the high-energy vibes at a dance class are the best form of motivation.

The one drawback to dance fitness formats like Zumba and Jazzercise is that the choreography can sometimes lead to twisted ankles and knees, usually during movements where the ball of the foot is planted on the floor and the knee and hip revolve around it. Thankfully, Ryka has solved that problem with the Devotion XT training shoe.

The Devotion XT’s outsole features a smooth, circular patch under the ball of the foot called a +Pivot Point, which allows the wearer to twist and turn their feet in a fluid motion. I wore them for a 30-minute Zumba class, and for the first time ever I was able to perform the movements without my shoes catching or sticking on the floor. This felt a lot safer (and a lot more comfortable) for my ankle and knee joints.

Not only great for dance fitness, the Devotion XT’s super soft insoles and shock-absorbing EVA make them a good choice for walking or light to moderate circuit training. My feet felt well-cushioned when I tackled a treadmill session.

If you’re into more intense athletic pursuits like powerlifting, HIIT training, or running, the Ryka Devotion XT may not be your best shoe option. During a round of burpees and box jumps, I felt my ankle give way a few times due to the lack of strong lateral support around the heel.

While all that cushioning may feel nice, it will negatively affect your foot stability—a crucial element when you’re lifting heavy weights or running long distances. In fact, I removed the shoes after performing a few warm-up barbell squats because I felt so unstable. Additionally, my foot started to feel a bit squashed after an hour of wearing them, despite the wider toe box. - Reviewed by Jennifer Rizzuto

Wearing the Vivobarefoot Primus Lite III with its wide toe-box, low drop and minimal cushioning will train your feet to move more naturally, more so than traditional footwear. Without the cushy insoles and high-tech stabilizers found in traditional shoes, your foot has to work harder to propel and support your body during movement. That improves your stride and overall strength and stability.

However, transitioning to barefoot shoes and wearing them for all your activities isn’t an overnight process—just as you can’t expect to lose 50 pounds instantly. It takes time to build the necessary foot strength and rushing the process could lead to discomfort or injury. Fortunately, Vivobarefoot offers a free course to guide you through this transition.

I don’t wear barefoot shoes often but I enjoy using them for heavy squats and deadlifts. The Primus Lite III provided a good compromise between my cushioned running shoes and going barefoot. They kept my feet feeling strong, stable and well-connected to the floor during my lifts—more so than with traditional sneakers. Plus, the more classic design helped me feel more comfortable wearing them.

On the flip side, they didn’t work so well for my cardio workouts. A 30-minute treadmill walk in the Primus Lite III left my ankles feeling sore, HIIT circuits were tough on my joints and running my usual 5K wasn’t even possible—I switched shoes half a mile in.

To be fair, my feet have some issues. Genetics and years of wearing unsupportive shoes have left me with overpronation and large, aching bunions. Although wearing the Primus Lite III consistently might improve my foot health, I don’t have the time or energy to make the transition. If I find it challenging as a fitness professional, I imagine it’s even more challenging for beginners. - Reviewed by Jennifer Rizzuto

Nike’s latest CrossFit shoe features key upgrades from its predecessors, with a wider toe box allowing lifters to splay their toes for balance during heavy leg exercises. There is an enlarged Hyperlift plate in the heel, too, forcing wearers’ weight downward and providing rigidity.

I found it more comfortable than the Metcon 8 and the Metcon 7 and it still has a stable base for lifting weights. This is paired with a more plush layer of dual-density midsole foam to provide extra cushioning for high-impact cardio exercises.

Another upgrade is to the rope guard—the large, eye-catching wall of rubber that wraps around the middle of the shoe. The primary purpose is to provide grip and protect the shoe when climbing ropes, which is a staple movement in CrossFit training sessions. However, I found this unsightly and cumbersome, which is why this shoe has dropped down the ranks in this guide.

If your focus is on lifting heavy, I also prefer the superior foot-ground connection of the Nike Metcon 8. This shoe feels very rigid too me, too, and a little cumbersome during fast-footed HIIT workouts. I would opt for the cheaper Metcon Free 5, which looks better and has a superior performance.

Off the back of the boom in barefoot shoes, Vivobarefoot has released the Motus Strength: a minimalist shoe designed for strength-training. It has the usual ultra-thin outsole, as well as added stability elements—like durable rubber that rises around the side of the shoe—to provide support.

However, the brand still aims to provide a natural feel with a lightweight, flexible shoe that moves with your foot. It also retains the signature wide toe box that mirrors the shape of the foot, allowing you to spread your feet for balance during dynamic exercises. But what are barefoot shoes, and who should consider switching to them?

“The defining features of this footwear include razor-thin soles, a wide toe box and flexible materials. These features combine to afford your feet ultimate flexibility and feel,” says the strength-and-conditioning coach Seth Forman, head of education and training at mobile gym brand Kayezen.

“It’s also important to understand they’re not for everyone,” says podiatrist Dr Sondema Nikpmo Tarr. “There are some benefits to wearing barefoot shoes, but whether they are better will be different from person to person.

“The level of padding seen with traditional cross training shoes can make your leg and foot muscles work less, making them weaker over time. One advantage of barefoot shoes is that they have been shown to strengthen leg and foot muscles over time.”

However, you can’t just slip a pair of barefoot shoes on and start training.

“The drawback of barefoot shoes is that, for many people, it will take time for your body, and especially your feet, to adapt to this style of shoe if you have been wearing standard modern footwear,” says Tarr.

Tarr adds: “To be able to wear barefoot shoes for a full day, it can take upwards of a month for your feet to adapt to these shoes—longer if you are a runner. The breaking-in period for barefoot shoes is key in order to prevent joint, tendon or bone injuries.”

If you’re going to switch to the Vivobarefoot Motus Strength for strength exercises or cross training make sure to ease yourself into wearing them before using them for a full session. If your training has a running bias, you may also want to look at the Vivobarefoot Primus Lite III.

Many of the shoes we’ve listed so far have been created specifically for CrossFit. Given the diverse nature of this training style, this means these shoes are similarly versatile, but they usually have limited cushioning to allow you to perform Olympic weightlifting moves and heavy barbell leg exercises while feeling stable.

The Under Armour HOVR Apex 3 is different. This is a cross training shoe through and through, and as such it has more cushioning courtesy of a fairly thick UA HOVR foam midsole. I found it was brilliant for HIIT-style training, providing great bounce, energy and support during explosive exercises. The shoe has a breathable mesh upper which kept me cool during sweaty sessions and a strap construction for extra heel stability and midfoot support.

The extra cushioning doesn’t mean you can’t lift weights though. The shoe is still stable enough for leg exercises with light-to-moderate kettlebells, dumbbells and barbells, due to Under Armour’s popular TriBase technology. This maximizes contact with the ground to provide a low, stable outsole, and I found the shoe came into its own during weighted squats and deadlifts. Combined, these features create a quality, versatile workout shoe.

The design of the shoe was bulky and busy to me, but this is subjective. What can’t be argued is its reliable all-round performance, which will satisfy general gym-goers who split their time between the weights section, workout classes and HIIT sessions.

How we tested the best cross training shoes

Before we recommend a set of the best cross-training shoes, we put them to the test to see whether they offer the right level of support you need for multi-activity workouts. Before we even lace up a pair, we look at whether the shoe has a men's, women's, or unisex edition.

One of the most important factors is how comfortable they feel, so we evaluate the overall fit, the types of materials used, and whether the shoes need to be worn before they soften. Similarly, we check to see if the fabrics are breathable to help you avoid sweaty feet.

As we use them for our own workouts, we consider how supportive they feel during different exercise styles. To see if they're best suited for certain activities, we wear them during HIIT workouts, quick cardio sessions, and resistance training and weight lifting.

We take note of essential design considerations like the amount of lift around your heel, how much cushioning is in the sole and where on your foot it is, and if there's sufficient support around your ankle.

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Will Griffiths

Will Griffiths has eleven years' experience in sports retail, with a focus on footwear. For the past five years he has specialized in training apparel with cross training and CrossFit specialists WIT Fitness, working with most major sportswear brands and other training specialists as the company's retail manager. Through this, he has become an expert on training apparel, footwear, and accessories.