Best Trainers for Gym Classes: HIIT, Circuits and Spin

The best trainers for gym classes are not the same as the best shoes for a long run or a heavy squat. Classes throw everything at your feet in one hour: jumps, lunges, side shuffles, burpees, a bit of running and sometimes a kettlebell or barbell. The shoe has to cope with all of it without rolling, slipping or going flat.

This guide breaks down what HIIT, circuits, bootcamp and spin each need from a shoe, so you can choose by the classes you actually do. I do not name or rank brands. For a general overview of gym footwear, see my guide to the best trainers for the gym.

What gym classes ask of your feet

Most class formats share three demands:

• Lateral support. Side shuffles, skater jumps and quick changes of direction push your foot towards the edge of the shoe. A running shoe built for forward motion can let your foot roll over the side.
• Grip. Studio floors, rubber matting and sometimes wet outdoor grass all need rubber that bites, especially when you are tired and your landings get sloppy.
• Balanced cushioning. Enough to soften jump landings, but firm enough that you still feel stable during squats, lunges and kettlebell work.

That combination is why a cross-training style shoe is usually the safest choice for mixed classes.

Best trainers for HIIT classes

HIIT means short, hard bursts: jump squats, high knees, mountain climbers and burpees. Your feet take repeated landings and fast push-offs.

What to look for

• Moderate forefoot cushioning, because many HIIT moves land on the balls of the feet.
• A wide, stable base with a low to moderate heel drop.
• A secure heel so your foot does not slip out during jumps.
• Flexibility at the forefoot for mountain climbers and push-up positions.

Want to see what a HIIT session involves before you buy anything? Try my bodyweight HIIT workout at home, and read how interval training works to pace it sensibly.

Best trainers for circuits and weights-based classes

Circuits mix stations: kettlebell swings, step-ups, rowing, dumbbell presses, lunges and short runs. The more lifting there is, the more you want a firm, flat sole.

What to look for

• A firm heel that does not compress when you squat or swing.
• A grippy outsole for sled pushes and quick transitions.
• Toe box room so your feet can spread when you lift.
• A durable upper, as rowers and box work scuff shoes quickly.

Best trainers for bootcamp and outdoor classes

Bootcamps often run outdoors on grass, paths or tarmac, in all weather. In London, that means wet ground for a good part of the year.

What to look for

• A deeper tread pattern than an indoor studio shoe, so you do not slide on wet grass.
• A slightly tougher upper that copes with mud and puddles.
• Enough cushioning for running between stations on hard paths.
• Good lateral support for shuttle runs and agility drills.

If you train outdoors and indoors in the same week, keep a pair for each. Wet, gritty soles wear faster and bring dirt into the gym.

What to wear for spin classes

Spin is the odd one out. Many studio bikes have pedals that take cycling shoes with cleats, and some also have toe cages for normal trainers. If you use trainers, choose a pair with a fairly stiff sole. A very soft running shoe bends over the pedal, which can make your feet ache and waste effort. Check with the studio which pedal type they use before you buy anything. If you only spin occasionally, your normal stiff-soled gym trainers are usually fine.

Want help with this? Classes are a great way to stay active, but they cannot check your form on every rep. If you want a plan built around you, with 1-to-1 coaching on technique and a clear target, I can help. Many of my clients come to me for weight loss personal training in Archway after classes stopped giving results. Book a free consultation and we will look at what you are doing now.

How to choose and test trainers for gym classes

1. List your classes. Write down what you do each week. Mostly HIIT and circuits points to a cross-trainer. Mostly spin points to a stiff sole or cycling shoes. Lots of outdoor work points to more tread.
2. Test lateral moves. In the shop, do a few side shuffles and a skater hop. Your foot should stay on the sole, not slide over the edge.
3. Test a landing. Do two or three small jumps. The landing should feel cushioned but not squashy or unstable.
4. Test a squat. Your heels should stay flat and steady at the bottom.
5. Check the fit with your class socks. Leave around a thumb's width in front of your longest toe, as feet swell during hard sessions.

Thinking about whether classes are right for you at all? My comparison of gym classes vs personal training covers the pros and cons honestly.

When to replace your class trainers

Class shoes take a beating from jumps, lateral moves and rough floors. Replace them when the tread is worn smooth, the cushioning feels flat on landings, the sides of the upper have stretched so your foot slides, or the shoe tilts on a flat surface. If you start getting new aches in your shins, knees or feet, worn shoes are one thing to check. Persistent pain is worth raising with your GP or a physio.

Frequently asked questions

Can I wear running shoes to gym classes?

You can for classes that are mostly running or low-impact cardio, but they are not ideal for HIIT, circuits or bootcamp. Running shoes are built for forward motion, with a narrow, soft base, so side shuffles and squats can feel unstable. A cross-training style shoe gives better lateral support and a flatter, firmer base.

What shoes are best for HIIT?

Look for a cross-training style shoe with moderate forefoot cushioning, a wide stable base, a low to moderate heel drop and a secure heel. That combination softens jump landings while keeping you steady during squats, lunges and lateral moves. Test it in the shop with a few small jumps and side shuffles.

Do I need special shoes for spin class?

Not always. Many studios have pedals that take cycling shoes with cleats, but some also have toe cages that work with normal trainers. If you use trainers, choose a pair with a stiff sole so it does not bend over the pedal. Ask the studio which pedals they use before buying cycling shoes.

How often should I replace gym class trainers?

There is no fixed timescale, because it depends on how many classes you do and what type. If you train three or four times a week, check them every few months. Replace them when the tread is smooth, the cushioning feels flat, or your foot slides inside the upper during lateral moves.

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