12 best cross-training shoes of 2024: tried and tested | Fit&Well

I tested the best cross-training shoes from Nike, Reebok, R.A.D, TYR, ON and more—these are my top picks for all kinds of training

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

Cross-training shoes are versatile by nature, designed to be as close to a do-it-all gym sneaker as you can get. But each still has its strengths, weaknesses and specialties—I should know, I've tested most of them.

I've made it my mission to get my hands on all the top-rated pairs and latest releases, wearing each one for a few weeks while subjecting it to a rigorous review process. By doing this, I can help Fit&Well readers find their perfect fit.

Below, I've gathered a list of my favorites. Whether you prefer running or lifting weights, Nike or Reebok, plush cushioning or a barefoot feel, there’s a pair to suit you.

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 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.

Here are my 11 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.

Best overall

This versatile shoe has an improved Lift and Run chassis system, which means that it has ample stability for lifting weights and can support you on short runs. It’s comfortable and in the two weeks I wore it the only signs of wear and tear were a few superficial blemishes.

Read more below

Best budget

The Puma Fuse 2.0 has a wide forefoot for stability, a flexible upper for immediate comfort, and cushioning to keep your joints feeling fresh during high-impact exercise. That’s why it’s my top pick for anyone wanting a strong and affordable training shoe to see them through weight sessions and HIIT workouts.

Read more below

Best all-rounder

This is the best cross-training shoe you've never heard of. The midsole is springy and energetic for running distances of up to 10km, yet firm enough to support deadlifts of more than 400lb without issue. It's incredibly lightweight, and Inov8's new anatomical shoe shape offers an excellent fit too.

Read more below

Best for running

The Swiss brand has designed a running shoe that also works for gym sessions and home workouts. In testing, On’s CloudTec cushioning and the lightweight (240g) design made it great for pounding sidewalks and tracks, along with high-impact workouts, too.

Read more below

Best for HIIT

The R.A.D One provides a blend of comfort, performance and style that’s not often seen in a cross-training shoe. It cradled my foot with its soft-yet-supportive upper from the word go and the Swell Foam midsole has an ideal blend of cushioning and responsiveness for dynamic workouts.

Read more below

Best for lifting

Thanks to a hard insole and minimal heel-to-toe drop, the NOBULL Outwork keeps your feet stable and supported during any athletic pursuit. However, distance runners and walkers may find them to be too heavy and stiff.

Read more below

Best Nike shoe

The Nike Free Metcon 5 is a brilliant gym shoe, blending comfort, cushioning, stability and style. I think it looks good in and out of the gym. The wide heel feels sturdy while squatting, and the lively, flexible midsole made sure I had a spring in my step during energetic exercise sessions.

Read more below

Best TYR

The TYR CXT-1 felt stiff and unyielding on first wear, but after a week of breaking them in I could see what all the fuss was about. The clever heel design offers excellent stability for lifting weights, and the responsive midsole foam felt springy during short cardio bursts.

Read more below

Best Under Armour shoe

This shoe will divide opinion, but I love it. It's one of my favorite shoes to perform squats in thanks to its thin, flexible outsole and limited cushioning, which provide great ground feel, stability and power transfer. These attributes transfer to HIIT-style workouts, although regular runners will probably want a softer ride.

Read more below

Best barefoot

Barefoot shoes can take adjusting to, though I found the Bare-XF easy to get along with thanks to its ergonomic fit and sock-like comfort. This shoe provides great grip through an ultra-thin rubber outsole, but still offers flexibility to allow the feet to move as nature intended.

Read more below

Best for walking

If you want a true do-it-all sneaker, this is probably the closest you’re going to get. It has Reebok’s lift-and-run chassis to see you through gym workouts and short runs alike, as well as a grippy Vibram outsole and water-resistant upper for wet weather walks.

Read more below

Best for durability

After a string of intense sessions, this shoe still looked like new—it feels bombproof. It’s impressively stable too, making it a great option for lifting weights and CrossFit. The firm ride for running and doing plyometric movements won’t be for everyone, but overall this is an impressive all-rounder.

Read more below

You can trust Fit&Well We give honest reviews and recommendations based on in-depth knowledge and real-world experience. Find out more about how we review and recommend products.

Our expert review:

✅ You’re looking for a cross training shoe that can handle any gym activity.

✅ You value comfort, versatility, durability and performance in your cross training shoes.

✅ You only want to buy one workout shoe to cover as many bases as possible.

❌ You want a shoe for running more than 3km.

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.

Our expert review:

✅ You want a great all-round gym trainer for less than $100.

✅ You’re looking for a shoe to wear to exercise classes that’s lightweight, cushioned and comfortable.

✅ You need a shoe that can handle most gym or home workouts.

❌ You love lifting heavy in the gym and want an especially stable shoe to support this.

❌ Your training is largely running-based and you want a shoe with enough support to cover long distances.

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.

Our expert review:

✅ You want a cross-training shoe that really can do it all, including mid-length runs and lifting weights.

✅ You want one pair of sneakers to see you through all gym-based activities.

✅ You don't get on with traditional shoe shapes.

❌ You're a CrossFit fan who is serious about their Olympic weightlifting exercises.

❌ Style is a big factor in your sneaker choices.

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.

Our expert review:

✅ You enjoy staying in shape through a balance of running and other forms of exercise, like HIIT and lifting weights.

✅ You go to gym classes like circuits, which challenge you to work through a range of different exercises.

❌ Your focus is strength-training

❌ You want a shoe to wear for CrossFit classes, as the On Cloud X 3 doesn’t have the durability.

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.

Our expert review:

✅ Support and comfort are your priorities in a training shoe.

✅ High-energy exercise classes like CrossFit or BodyPump are your go-to.

✅ You want a stylish sneaker you can wear in and out of the gym.

❌ Most of your training revolves around lifting heavy weights.

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.

Our expert review:

✅ You need a versatile sneaker for a variety of activities.

✅ You want a stabilizing and supportive shoe that promotes a natural stride and connection to the ground.

✅ You need something strong and water-repellant.

❌ Your workouts consist mainly of long runs or walks.

❌ You need a lightweight sneaker.

❌ You prefer a sneaker with lots of cushioning.

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

Our expert review:

✅ You want a do-all shoe to wear for a wide variety of exercise types.

✅ You want a cross training shoe that looks good and performs well, both when lifting and completing cardio exercises.

❌ You want a dedicated running shoe for long runs, multiple times per week.

❌ You like lifting heavy when training your legs (220lb and above).

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.

Our expert review:

✅ You want a versatile cross training shoe that’s great for lifting weights and cardio-focused workouts like HIIT, circuits and exercise classes.

✅ Stability for lifting weights is a priority, but you still want a shoe you can wear for other activities too.

✅ You have narrow feet and want a secure fit.

❌ You want a shoe you can wear for long runs

❌ If you have wide feet, consider the wide version of this shoe or a more roomy model like the R.A.D One

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.

✅ You’re looking for a versatile gym shoe for lifting weights and exercise classes.

✅ You want a stable shoe for free-weight leg exercises.

✅ You want to experiment with a barefoot-style shoe but still want some support and cushioning.

❌ You want a shoe you can wear for lifting weights and running medium distances.

❌ You like a softer ride with lots of cushioning.

The 2024 crop of cross training shoes seem to be split into two camps: those that do more and those that do less. The likes of the Nike Metcon 9 and Reebok Nano X4 cram more tech into their midsoles – the Nano’s effective Lift and Run Chassis, the Metcon’s unyielding Hyperlift plate. By contrast, Under Armour has opted to overhaul its Reign range and offer a minimalist feel with this latest model—a move I think has paid off.

There is an almost-negligible 2mm heel-to-toe drop and the outsole of Reign 6 is thin, with all the cushioning coming from a dual-density drop-in midsole; it’s firmer at the heel for lifting and softer under the forefoot for comfort. This offers plenty of flexibility and ground feel; it delivered impressive stability when I was lifting weights or performing dynamic movements during HIIT-style workouts. I liked how the raised rubber outsole wraps around the midfoot for added lateral support during multidirectional moves like shuttle runs and skaters.

The Reign 6 is comfortable, and has a wider toe box, which allowed me to spread my toes for balance and great grip on each surface I tried. Admittedly, it is slightly on the heavy side (my scales: 15.4oz/436g for a US size 11), which I noticed during longer workouts containing exercises like box jumps. However, for the most part this didn’t detract from its performance.

I don’t think this is the shoe for you if your training contains regular running. It felt fine during a series of 400m sprints, as part of a wider CrossFit workout, but when I wore it for 800m intervals I’d have appreciated the extra cushioning of the Nano X4. Overall, I think this is a brilliant and versatile training shoe that’s unlike any other on the market—a barefoot-esque feel with the support required for most activities in and out of the gym.

If you’re looking for a shoe that offers excellent stability and a natural feel for lifting weights and exercise classes, this is now one of the top options.

Our expert review:

✅ Running 5km or 10km is something you do regularly.

✅ Your exercise routine is mostly running, with some exercise classes added in for cross training.

✅ You want a stylish running shoe with more stability for cardio moves.

❌ You’re looking for a gym trainer with plenty of stability to wear for strength-training.

❌ You want to run distances of more than 10km.

❌ You like running shoes with plenty of cushioning or are a Hoka fan because of the brand’s thick midsole.

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.

Our expert review:

✅ YYou want a versatile barefoot shoe that can be worn for all gym activities.

✅ You want a natural-feeling shoe to work out in, with a minimalist outsole that can help you strengthen your leg and foot muscles over time.

✅ You prioritize comfort and stability.

❌ You want a cushioned shoe for HIIT workouts or running.

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.

Our expert review:

✅ You only want to buy one pair of sneakers to wear for a variety of exercise styles

✅ You like to try lots of different workouts, both in and out of the gym

✅ You want a water resistant shoe with good grip that you can walk in.

❌ You’re looking for a dedicated gym sneaker for CrossFit or lifting weights

❌ You want a shoe for running long distances

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.

Our expert review:

✅ You’re after a robust cross-training shoe for a range of gym or outdoor activities and workouts

✅ You want a great all-rounder

✅ You want a shoe with support for short runs and stability for lifting weights

❌ You want a cushioned cross-training shoe for longer runs.

❌ You don’t like a firm ride in your training shoe.

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.

Our expert review:

✅ You’re committed to transitioning into barefoot shoes.

✅ You’re experienced in fitness and seeking a shoe that encourages a more natural stride and ground connection.

✅ You’ve already familiar with barefoot shoes and want a more classic-looking model.

❌ You’ve never worn barefoot shoes and need a new pair of sneakers for next week’s 5K.

❌ You’ve just started exercising regularly and finding it hard to stay motivated. Stick with traditional sneakers for now.

❌ You have chronic foot issues or injuries. While the Primus Lite III could help, consult a healthcare professional before making the switch.

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

Our expert review:

✅ You want a great all-rounder that has stability for lifting weights while being lightweight and cushioned enough to keep you comfortable through cardio-heavy sessions.

✅ You appreciate features that elevate the performance of the shoe, like the lace-lock, Hyperlift plate and midfoot rubber wrap.

✅ You regularly attend CrossFit classes and are looking for a shoe that can stand up to the rigors of this training style.

❌ Your training plans involve a heavy amount of running and you don’t also own a pair of running shoes.

❌ You’re looking for a cross training shoe that costs less than $100.

❌ You want something that feels light and flexible on your foot.

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.

Our expert review:

✅ You want to strengthen your legs and feet by reducing the cushioning in your shoes.

✅ You’re looking for a shoe that offers a natural fit that mirrors the shape of your foot with a wide toe box.

✅ You want a thin sole for improved ground feel, training your feet to react to uneven surfaces to improve your balance.

❌ You want a shoe you can wear straight away, as barefoot shoes take time to adjust to.

❌ You enjoy plenty of cushioning in your shoe to take pressure off your lower-body joints.

❌ You want lots of features and tech to help improve your weightlifting, such as the Nike Metcon 9’s Hyperlift plate.

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.

Our expert review:

✅ You are looking for a cross training shoe that prioritizes comfort and is well-suited to wide feet.

✅ You want a non-specialist shoe that can do a bit of everything in the gym without specializing in one area.

✅ HIIT-style training is your chosen exercise method.

❌ You want a sleek and stylish shoe.

❌ You’re looking for sneakers to provide stability for weightlifting.

❌ Your training plans have a running bias.

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.

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.

Cross-training is the practice of filling your exercise plans with a range of activities to develop all-round fitness and have fun doing it—variety is the spice of life after all.

Cross-training shoes are designed to handle the demands of this varied fitness routine. This means balancing the cushioning and support needed for short runs and high-impact exercises with the stability required when lifting weights.

On top of this, any cross-training shoe worth its salt will need to be lightweight, breathable and comfortable, allowing you to keep your cool during fast-paced workouts.

Cross-training shoes do have their limitations. Because they have to balance the features needed for a range of activities, it’s unlikely they’ll be as good as purpose-built sneakers for specific exercises.

For example, a cross-training shoe is good for lifting weights and short runs, but doesn’t have the cushioning you want for covering longer distances. You’ll want a pair of running shoes if you’re racking up the miles regularly, although you wouldn’t want to lift weights on their squishy, unstable soles.

A one word answer might suffice for this one: yes, cross-training shoes are good for CrossFit workouts. However, we wanted to give you a slightly more in-depth response, so called on the expertise of Will Griffiths, retail manager at cross-training specialists WIT Fitness.

“Most of them are actually built specifically with CrossFit in mind,” he explains. “This is because most cross-training shoes owe their heritage to CrossFit, and as such have been designed with those demands in mind.”

He said that, in conjunction with CrossFit’s growing popularity as a sport and training method over the last decade or so, an ever-growing variety of cross-training shoes have hit the market.

And, with CrossFit’s mission statement of providing workouts with "constantly varied functional movements executed at high intensity", cross-training shoes have had to become increasingly versatile and robust to handle the diverse demands athletes throw at them.

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.

Cross training shoes are designed with the sole purpose of not having a sole purpose. Instead, they’re supposed to be able to turn their hand (or feet) to almost any gym-based activity.

“Cross training shoes are designed for a massive range of activities, they should be able to handle anything from a short run to a max back squat,” says Griffiths. “In essence they're designed for versatility, so (can be worn) if you're doing any form of training or working on your fitness.”

So, who can benefit from investing in this flexible form of footwear? In Griffith’s opinion, it’s more a question of who can’t benefit from picking up a pair. “Everyone that trains in a gym or fitness class should absolutely have a pair of cross training shoes,” he says.

A running shoe is designed with a specific activity in mind: running. A cross training shoe is created to be versatile.

Running shoes usually have a thick layer of foam cushioning in the midsole to absorb the impact of each stride. On top of this you’ll find a lightweight, breathable mesh upper and plush cushioning around the heel.

But if you wear this sort of shoe in a gym environment, you’ll find the thin upper may be damaged by certain exercises, and the generous layer of foam feels unstable when performing exercises like squats.

That’s why the midsole of a cross training shoe tends to be thinner and provide a lower heel-to-toe offset than the midsole of a running shoe; this improves ground-feel and stability, providing firm foundations for lifting weights.

Cross training shoes may also have added stability and longevity features in the upper. For example, raised rubber guards around the midfoot protect the shoe during exercises like rope climbs and provide support during lateral movements, while a wider forefoot allows you to spread your toes for greater balance.

This is a hard question to respond to without knowing a bit of background information first. For example, the answer will largely depend on the number of times the wearer is training each week, as well as the intensity and nature of their workouts.

However, as a ball-park figure, Griffiths estimates most people can expect between one and two years of solid use out of a quality pair of cross training shoes. Although, he adds, “a new color or style will likely take your fancy before you actually need to replace your shoes.”

You can wear cross training shoes for walking, I know I do, tumbling straight from the gym into my morning dog walk most days.

I’ve found the R.A.D One is my favorite for wearing out and about—partly because it’s so comfortable, and partly because it looks great—while the Reebok Nano X3 Adventure’s robust design makes it a great fit for muddier jaunts.

The thin layer of cushioning and snug fit of cross training shoes should keep you comfortable through short walks. But if you want some sneakers to wear for lengthier excursions, hikes or off-trail adventures, it may be worth taking a look at the options in our roundup of the best walking shoes.

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.

pilatesTarget your whole core in minutes

By Maddy BiddulphPublished 30 October 24

YogaPracticing sun salutations will boost your strength and mobility

By Alice PorterPublished 30 October 24