Best Cross Training Shoes for Men and Women

Cross-training shoes are essential for athletes who engage in diverse workouts, from weightlifting and HIIT to cardio and agility drills. The ideal pair offers a balance of stability, cushioning, and flexibility to accommodate various movements. In 2025, several models have stood out for their performance, comfort, and durability. Below is a curated list of top cross-training shoes, each excelling in specific areas to suit different training needs.

See also our recommend buyer’s guide for shoes for specific cross training activities:

• Weight lifting
• High-Intensity Interval Training (HIIT)
• Cardio and Treadmill Workouts
• Barefoot and mobility routines
• Everyday use and athleisure activities

Summary of Best Cross Training Shoes

Reviews of Our Recommend Cross Training Shoes

Here are our detailed reviews for each recommended shoe to help you select the right cross training shoe for you.

Nike Metcon 9

Best for: CrossFit & Heavy Lifting

The Nike Metcon 9 is a go-to shoe for CrossFit athletes and serious lifters who need uncompromising stability under load. This latest version builds on the legacy of the Metcon line with an extended HyperLift plate that improves power transfer and heel support during squats, deadlifts, and Olympic lifts. A wide forefoot and low-to-the-ground feel give excellent control, while an updated rubber wrap enhances grip for rope climbs and lateral movement. Though firm underfoot, the dual-density midsole offers enough comfort for short runs or warmups. The upper is reinforced with durable mesh and synthetic overlays, making it tough enough to withstand dragging sleds, wall balls, and box jumps. This is not a running shoe, but if your workouts live in the box or power cage, the Metcon 9 delivers.

Specs:

• Weight: ~12.5 oz
• Heel-to-Toe Drop: 4 mm
• Sizes: Men’s 6–15, Women’s 5–12
• Colors: Available in bold and neutral tones

Pros:

• HyperLift plate for heavy lifting
• Reinforced upper for rope climbs and durability
• Wide, stable platform for compound movements

Cons:

• Too stiff for cardio or long-distance runs
• Break-in period may be required for comfort

Men’s version | Women’s version

Reebok Nano X5

Best for: Overall Performance

The Reebok Nano X5 delivers all-around performance that makes it a reliable choice for varied training routines—from heavy squats to agility drills. The standout DUALCUSHION midsole combines firm support in the heel with responsive comfort in the forefoot, allowing it to excel in both lifting and dynamic movement. A reinforced RopePro+ outsole provides strong grip and durability for rope climbs and sled pushes, while the Flexweave knit upper balances breathability with abrasion resistance. A re-engineered heel clip improves lockdown without sacrificing comfort. The wide, anatomical fit allows your toes to spread naturally under load, which improves both stability and comfort. This is a true hybrid shoe that performs well in just about any gym setting—making it a favorite for CrossFit-style workouts, strength training, and even short conditioning runs.

Specs:

• Weight: ~12 oz
• Heel-to-Toe Drop: 7 mm
• Sizes: Men’s 6.5–14, Women’s 5–11
• Colors: Multiple colorways including core black, white, and camo patterns

Pros:

• Versatile for lifting, jumping, and light running
• Durable construction with breathable materials
• Good value for a performance-level cross-trainer

Cons:

• Slightly bulky feel for minimalist users
• Limited arch support for flat feet

Men’s version | Women’s version

Adidas Dropset 3

Best for: Weightlifting

The Adidas Dropset 3 is built with lifters in mind, offering a stable, grounded platform for heavy strength training. Its standout feature is the dual-density midsole that pairs a firm heel for squats and deadlifts with a slightly softer forefoot that maintains just enough flexibility for dynamic movements. The 6mm heel-to-toe drop supports ankle mobility and upright posture during deep squats, making it ideal for Olympic and powerlifting routines. A wide toe box allows natural toe splay, improving balance and reducing foot fatigue during high-volume sets. The upper is breathable yet durable enough to handle abrasion from gym equipment and rope climbs. While it’s not designed for long runs or agility drills, it excels in low-impact, high-load environments where precision and support matter most.

Specs:

• Weight: ~13 oz
• Heel-to-Toe Drop: 6 mm
• Sizes: Men’s 6–15, Women’s 5–12
• Colors: Various, including core black, solar red, and white/gray combos

Pros:

• Excellent stability under heavy loads
• Firm heel and flexible forefoot combo
• Accommodates wider feet and toe spread

Cons:

• Too stiff for running or plyometric work
• Slightly heavier than most hybrid cross trainers

Men’s version | Women’s version

Puma Fuse 3.0

Best for: Budget-Friendly Option

The Puma Fuse 3.0 is a surprisingly capable cross-training shoe at an affordable price point. It features a wide toe box for natural movement and a durable mesh upper that promotes airflow. The outsole offers excellent grip and traction across a variety of surfaces, making it suitable for gym workouts, agility drills, and light lifting. While it may not have the stability of a Metcon or Nano, it performs admirably in most mixed training sessions. The shoe’s versatility and comfort at its price make it a solid pick for budget-conscious athletes or beginners entering functional fitness. Those who want a no-frills, lightweight option that still delivers performance will appreciate the Fuse 3.0’s well-balanced design.

Specs:

• Weight: ~11 oz
• Heel-to-Toe Drop: 4 mm
• Sizes: Men’s 6–14, Women’s 5–11
• Available Colors: Several options

Pros:

• Affordable pricing
• Good traction and flexibility
• Breathable mesh upper

Cons:

• Not ideal for heavy lifting
• May wear faster with intense daily use

Men’s version | Women’s version

On Cloud X 3 AD

Best for: HIIT & Cardio

The On Cloud X 3 AD blends stylish design with impressive performance in high-intensity training environments. With a responsive CloudTec midsole and breathable engineered mesh, this shoe excels in agility, speed, and cardio-based workouts. It’s lightweight and encourages natural movement, making it a top pick for plyometric circuits, bootcamps, or treadmill intervals. While it lacks the rigidity needed for heavy barbell work, its comfort and energy return are excellent for dynamic movements. Athletes who prioritize foot feel, shock absorption, and low-profile construction will find the Cloud X 3 AD fits well into an active, fast-paced training routine. It’s also a great hybrid for casual wear and errands between sessions.

Specs:

• Weight: ~8.5 oz
• Heel-to-Toe Drop: 6 mm
• Sizes: Men’s 7–13, Women’s 5–11
• Color Options: Many neutral and bright tones

Pros:

• Lightweight and breathable
• Great for cardio and HIIT
• Stylish and wearable outside the gym

Cons:

• Lacks stability for lifting
• Less durability in high-wear areas

Men’s version | Women’s version

Under Armour HOVR Rise 4

Best for: All-Around Training

The Under Armour HOVR Rise 4 is a versatile, well-balanced cross trainer built for gym-goers who transition between lifting, cardio, and high-intensity interval training. With upgraded HOVR cushioning, it absorbs impact during jumps and sprints while returning energy to keep you moving efficiently. The TPU heel counter enhances stability for weight training, and the updated mesh upper offers improved breathability and a more adaptive fit than earlier models.

The wide base supports lateral movements and quick pivots during circuit training or agility drills, while the secure midfoot lockdown ensures minimal slippage during box jumps or sled pushes. Whether you’re training at home, attending group classes, or doing dynamic workouts in the gym, the Rise 4 is a solid all-in-one shoe that feels equally good for short cardio bursts and moderate weightlifting.

This shoe is comfortable enough for all-day wear, it’s a go-to for those who want performance without constantly swapping shoes.

Specs:

• Weight: ~10.8 oz
• Heel-to-Toe Drop: 6 mm
• Sizes: Men’s 7–15, Women’s 5–12
• Colors: Neutral and bold colorways

Pros:

• Comfortable for multi-use workouts
• Great energy return with HOVR foam
• Good lateral support

Cons:

• Not ideal for max load lifts
• Slightly snug for wide feet

Men’s version | Women’s version

Xero Prio

Best for: Barefoot Training

The Xero Prio is a top choice for athletes interested in barefoot-style training. With a zero-drop sole and highly flexible construction, it allows for natural foot movement, making it excellent for bodyweight training, balance work, and light agility drills. Its minimalist design promotes ground feel and proprioception, which some lifters and movement practitioners prefer. The Prio is also a favorite among those transitioning away from cushioned shoes, and it doubles well for casual wear. While it lacks support for heavy lifting or high-impact HIIT, its comfort and lightweight build make it ideal for short sessions, mobility work, and low-impact strength training. Bonus: Xero Shoes backs their durability with a 5,000-mile sole warranty.

Specs:

• Weight: ~7 oz
• Heel-to-Toe Drop: 0 mm
• Sizes: Men’s 6.5–15, Women’s 5–11.5
• Colors: Multiple earth-tone and bright options

Pros:

• True barefoot feel and flexibility
• Extremely lightweight
• Wide toe box for natural foot spread

Cons:

• Not suitable for heavy lifting or high-impact work
• Minimal cushioning

Men’s version | Women’s version

Cross Training Shoe Buyer’s Guide

Choosing the right cross-training shoe isn’t just about style—it’s about protecting your body, improving performance, and preventing injury. The advice below is based on real-world experience from athletes, fitness professionals, and sports footwear researchers. Each recommendation draws from established training principles and product testing insights across multiple disciplines.

This section is designed to help you match your training style to the right footwear based on biomechanics, cushioning science, and activity-specific needs.

Pro tip: The wrong shoe can lead to overuse injuries like plantar fasciitis, shin splints, or knee strain. Cross trainers are not one-size-fits-all—your activity level matters.

Here’s a rewritten version of the Weightlifting section for a post on cross-training shoes, with updated structure, fresher tone, and SEO-friendly clarity:

Weightlifting

If you’re serious about lifting—whether it’s powerlifting, Olympic lifting, or strength training—your shoes need to do more than just look the part. The best cross-trainers for weightlifting prioritize ground contact, torque control, and midfoot stability to help you lift safely and generate maximum force.

Here’s what to look for in a weightlifting-friendly cross-training shoe:

• Minimal midsole compression – Choose shoes with dense EVA or TPU foam that won’t compress under heavy loads.
• 4–6mm heel-to-toe drop – A slight heel lift can help if your ankle mobility is limited during squats or cleans.
• Wide base and flat outsole – Prevents foot rolling and ensures lateral stability during lifts like deadlifts and presses.

These criteria are widely endorsed by certified strength coaches and organizations like the National Strength and Conditioning Association (NSCA), as they support proper lifting mechanics and reduce injury risk.

Recommended shoes for lifting-focused cross-training:

• Reebok Nano X3 – Features a Lift and Run chassis that stiffens under heavy weight.
• Adidas Dropset 3 – Dual-density midsole and wide, flat base for extra control.
• CORE Weightlifting Shoe – Designed specifically for lifters who want stability over cushioning.

These picks offer the balance of structure and support that lifters need in a cross-training environment—whether you’re doing compound lifts or integrating strength work into circuit training.

Let me know if you’d like a version optimized for minimalist lifters or barbell-only programs.

High-Intensity Interval Training (HIIT)

When your workout includes explosive jumps, quick sprints, and fast lateral cuts, your shoes need to absorb impact, protect your joints, and help you move with control and agility. HIIT-focused cross-training shoes are built to cushion repetitive shock and handle multi-directional movement without slowing you down.

Key features to look for in HIIT shoes:

• Responsive cushioning – Dual-density midsoles or energy-return foams absorb impact and support quick transitions.
• Lateral stability – Wide forefoot base or built-in side support shanks help prevent ankle rolling during rapid direction changes.
• Lightweight build – A total weight under 12 oz helps maintain speed and reduce fatigue.

Research on athletic shoe design and injury prevention highlights that inadequate shock absorption during plyometric movements can lead to increased injury risk—making proper footwear a must for HIIT training.

Here are some recommended shoes for HIIT and dynamic training:

• Reebok Nano X5 – Great for shock absorption and lateral stability with a training-specific chassis.
• Under Armour HOVR Rise 3 – Lightweight, breathable, and built to cushion impact during high-rep sets and sprints.
• Nike Air Zoom SuperRep 3 – A HIIT-specific shoe with Zoom Air pods and a wide forefoot for dynamic movement.

These picks give you the cushioning and agility you need to power through circuits, jump squats, burpees, and agility drills with confidence and joint protection.

Cardio and Treadmill Workouts

Running, jogging, or walking on a treadmill sends 2–3 times your body weight through your joints with every stride. That means your shoes need to prioritize cushioning, supportive transitions, and breathability to keep you going strong—especially during longer or high-rep cardio sessions.

What to look for in cardio shoes

• Responsive midsoles – Cushioning technologies like CloudTec or HOKA’s EVA foam soften the repetitive impact of treadmill work.
• 6–10mm heel-to-toe drop – Helps promote a natural gait cycle and forward momentum.
• Ventilated uppers – Keep feet cool and reduce moisture-related hotspots or blistering.

According to guidelines from the American College of Sports Medicine (ACSM), well-cushioned, properly fitted shoes with suitable heel-to-toe drop and arch support are essential for reducing the risk of overuse injuries in aerobic workouts.

Recommended cardio shoes

• On Cloud X 3 AD – A neutral, lightweight trainer with CloudTec cushioning and engineered mesh for breathability and bounce.
• HOKA Clifton 9 – Soft, high-stack foam with a rocker sole and breathable upper for smooth treadmill strides.
• Brooks Launch 10 – A light daily trainer that balances responsiveness and airflow, ideal for both speed intervals and steady-state runs.

What to look for in CrossFit shoes

• Sidewall protection – Features like RopePro or rubber wraps help reduce wear from rope climbs.
• Durable outsole rubber – Supports traction and resilience during sled drags and explosive jumps.
• Secure lockdown fit – Prevents your foot from sliding during lateral movements or barbell lifts.

Data from sports performance labs and pro CrossFit testers confirm: ideal shoes for functional training deliver firm, responsive support underfoot with enough give for dynamic movements.

Recommended CrossFit and functional fitness shoes

• Reebok Nano X5 – RopePro side panels, stable chassis, and dual-density cushioning make it a top pick for WODs.
• Puma Fuse 3.0 – Built tough with a wide forefoot base, full rubber outsole, and reinforced upper for durability.
• Under Armour Tribase Reign 5 – Strong lockdown, low-profile build, and tri-base technology for floor grip and stability.

These shoes are built to stand up to the varied demands of CrossFit—from kettlebell swings to handstand pushups—while helping you stay grounded and agile.

Barefoot & Mobility Work

Minimalist shoes are ideal for balance training, bodyweight exercises, and mobility-focused routines. Whether you’re doing calisthenics, primal movement, or yoga-inspired flows, barefoot-style shoes help you connect with the ground and train more naturally.

What to look for in barefoot-style shoes

• Zero-drop sole with a wide toe box – Encourages proper posture and foot splay for better stability.
• Highly flexible outsole – Allows your foot to move freely and engage stabilizing muscles.
• Lightweight (7 oz or less) – Keeps your movement fluid and unencumbered.

Experts from institutions like Harvard’s Skeletal Biology Lab and barefoot training advocates recommend minimalist shoes to promote foot strength, proprioception, and better kinetic awareness.

Recommended minimalist shoes

• Xero Shoes Prio – Zero-drop, flexible, and ultra-lightweight with a wide toe box—ideal for barefoot-style training.
• WHITIN Barefoot Sneakers – Budget-friendly minimalist option with a barefoot feel and anatomical fit.
• Vivobarefoot Primus Lite III – Premium barefoot trainer with exceptional flexibility, eco-friendly materials, and wide toe room.

These shoes let your feet function naturally—improving balance, alignment, and overall mobility—especially in workouts where grounded connection and control are key.

Everyday Use & Athleisure

If you want a shoe that works as hard on the sidewalk as it does in the gym, go for a pair that blends performance with everyday comfort. These hybrid trainers are perfect for light workouts, errands, travel, or long hours on your feet—without sacrificing style.

What to look for in athleisure-friendly trainers

• Neutral, versatile colorways – Easy to pair with casual outfits and gym gear.
• Moderate cushioning – Provides comfort for extended wear without feeling bulky.
• Durable construction – A tough outsole and supportive midsole help them last through daily use.

According to trusted fitness reviewers and wear-testers, the best everyday cross-trainers deliver all-day support for casual gym-goers, commuters, and professionals who stay on their feet.

Recommended athleisure & everyday trainers

• HOKA Kawana 2 – Cushioned yet lightweight with a stylish upper, ideal for walking, errands, and recovery days.
• Nike Free Metcon 5 – Combines flexibility, breathability, and street-ready design for gym-to-street transitions.
• New Balance FuelCell Rebel v3 – Sleek silhouette with soft cushioning and high versatility, perfect for light training and everyday wear.

These picks are built for comfort and style, whether you’re heading to a quick workout, running errands, or just looking for a supportive, all-day shoe that looks as good as it feels.