10 Best Shoes for F45 Workouts

ByAkmol hosen

F45 workouts are high-intensity functional training sessions that demand agility, speed, and endurance. With rapid transitions between cardio, strength, and resistance stations, your choice of footwear plays a pivotal role in maximizing performance and preventing injury. The right pair of shoes will not only support your feet through burpees, box jumps, and sled pushes but also provide the grip and stability needed for multidirectional movement. Wearing the wrong shoes can result in blisters, ankle strain, or even long-term damage to your joints. Therefore, selecting shoes tailored to the demands of F45’s diverse and dynamic workouts is essential. Whether you’re new to the program or a seasoned enthusiast, investing in performance-ready footwear designed for cross-training will help you stay safe, confident, and energized throughout every challenging session.

Top 10 Shoes for F45 Workouts

1. Reebok Nano X5

The Reebok Nano X5 is a standout cross‐trainer built to handle the varied demands of F45 classes. It features a DualResponse EVA foam midsole that balances firmness for lifting days with enough cushion for jump intervals and cardio bursts. The upper is made with Reebok’s Flexweave knit material, which gives strong lateral support and breathability without feeling too tight.

During rope climbs and sled pushes the reinforced toe adds durability. The heel cup stabilizes your foot well, making it safer during weighted squats and lunges. On treadmill or assault bike segments the cushioning absorbs shock without mushiness. It holds up well under rubber flooring and turf alike thanks to the durable outsole rubber compound.

The heel‑to‑toe drop gives a stable platform; it is not flat, but low enough that your posture feels natural. Fit is true to size for many; if you have very wide feet it might feel slightly snug in the midfoot. The shoe’s design feels more solid than super minimalist trainers; weight is felt during striking speed drills, but most users think the trade‑off is worth it.

Over time the foam keeps its rebound, outsoles resist wear, and the upper weaves don’t fray immediately. Ideal if you want one shoe that works for lifting, HIIT, plyometrics, and mixed circuits. If you mostly run long distances this is less optimal. And some may prefer a softer heel feel depending on their preference.

Pros:

  • Excellent stability during lifts and heavy loading

  • Durable outsole and toe reinforcement

  • Good cushion for impact without compromising support

  • Breathable yet supportive upper fabric

  • Works well for mixed workouts

Cons:

  • Slightly heavier than minimalist options during speed or sprint drills

  • Midfoot may feel snug for wide‑footed users

  • Not optimized for long distance running sessions

2. Nike Free Metcon 6

The Nike Free Metcon 6 is designed especially for gym lovers who need responsiveness, versatility, and agility in one shoe. With a nearly barefoot‑like flexible forefoot and a wider base under the heel, it gives strong grip for lateral movement, box jumps, and dynamic agility drills.

The upper uses airy mesh panels that allow ventilation so your feet stay cooler during fast pace segments or when sweat builds up. The midsole has a softer section under the heel for comfort in heel drops and landing from jumps, while maintaining enough integrity around the edges to prevent rollover during side steps or lateral lunges.

The outsole has a tread pattern that grips rubber mats and gym floors well, but also channels water or sweat so slippage is reduced. It performs very well in cardio intervals, jump rope sessions, burpee drills, and agility ladders. For strength days it is stable enough though for extremely heavy lifts you might notice a bit of give compared to flat lifting shoes.

Weight is moderate it is lighter than many classic cross‑trainers so sprint and shuttle work feel more agile. The arch support is moderate; flat‑footed users may need custom insoles.

Durability of the outsole under the toe bumper shows some wear over many months, especially with frequent rope climbs. Overall this shoe is a strong all‑rounder, especially if your F45 classes mix heavy cardio and dynamic moves.

Pros:

  • Highly flexible forefoot for agility and quick transitions

  • Breathable upper material reduces overheating

  • Solid grip on both rubber and hard gym surfaces

  • Comfortable cushioning under heel for jump landings

Cons:

  • Less stiff under heavy weights compared to more rigid cross‑trainers

  • Arch support may not suit very flat feet without insoles

  • Toe bumper shows wear after long‑term rope or constant toe drag

3. R.A.D. One V2

The R.A.D. One V2 is a newer entry that is aggressively tuned for mixed functional training. The sole is built using springy foam (SwellFoam) that gives rebound while maintaining stability under weight.

The toe bumper is reinforced more than many rivals giving better protection when doing toe‑ups, toes‑to‑bar, or dragging toes during movements. Its heel cup is firm, which helps prevent slipping or inversion during step‑downs, box jumps, or lunges.

The outsole uses a herringbone rubber pattern that grips both rubber and turf surfaces; transitions from sled pushes to floor plyometrics are secure. It provides good flexibility in the forefoot but still holds shape during lateral motion.

Fit is snug especially through the midfoot many users find their usual size works but the volume is lower so thick socks or wide feet can cause discomfort. Cushioning is balanced; not overly plush, but enough to absorb impact while keeping you grounded for strength work.

The shoe seems durable; upper reinforcements resist abrasion, stitching holds up well, and the sole is resistant to peeling. It is not the lightest shoe in the mix; during very high‑speed sprint or jump rope intervals you’ll feel the extra mass. Also cost tends toward premium. If you value blend of stability and protection in a single daily trainer, this is an excellent pick.

Pros:

  • Toe bumper protection for rope work and toe drag

  • Balanced cushioning lends itself to both strength and cardio work

  • Excellent grip on varied surfaces

  • Durable build quality

Cons:

  • Snug fit for users with wider feet or thick socks

  • Heavier than some minimalist agility shoes

  • Higher price point

4. Reebok Nano X4

The Reebok Nano X4 is another strong contender especially for those who want a dependable all‑round trainer. Its Floatride Energy Foam midsole offers a good mix of responsiveness and stability; landings from jumps feel cushioned yet firm enough to support weight lifting transitions.

The outsole features a lugged tread pattern that gives grip during sled pushes and on turf while still letting the shoe transition well to rubber mat floor HIIT. The knit upper is breathable, has some stretch, and includes reinforcements in high abrasion zones such as the toe and sides where friction tends to occur.

The heel cup is moderate in support; it holds the foot but some may desire more structure for very heavy lifts. Weight is reasonable; it does not hamper speed or agility drills like agility ladder, jump rope, or quick shuttle runs. The toe box is slightly wider compared with older Nan o versions which helps with toe splay and comfort.

For cardio bursts the cushioning holds up, and for lifts the platform gives you confidence. Over repeated wears the upper maintains shape, though after long periods of use the heel’s inner lining may begin to soften.

The cost is premium in many markets. Some users with very narrow feet find the midfoot somewhat roomy. If your priorities are durability, mixed‑use performance, and solid stability this is a very reliable shoe.

Pros:

  • Excellent overall performance across cardio, strength, HIIT and mixed circuits

  • Wider toe box for comfort

  • Durable and supportive upper

Cons:

  • Warm‑weather breathability less robust in some color schemes

  • Cost may be high depending on market

  • Can feel bulky during pure sprint or long distance running

5. Nike Metcon 9

The Nike Metcon 9 is part of a long line of Metcon shoes known for gym, lifting, and high‑intensity interval training. In F45 style workouts it shines especially on strength days and mixed circuits.

The footbed is flatter and wider toward the heel, which helps with stability under heavy loads, squats, deadlifts the heel counter is firm and structured so foot does not roll. The midfoot region maintains enough rigidity so lateral moves are firm rather than floppy. For jumps, burpees, and dynamic drills the forefoot flex grooves allow good bending and smoother motion.

The upper uses durable materials, with overlays in key zones to protect against abrasion in side hits and rope climbs. Cushioning is not super plush; Nike appears to favour a firmer feel that keeps you grounded for lifts but still tolerable for cardio intervals. Grip is good both indoors and on turf; the outsole rubber holds up well.

Fit tends to be true to size, but some users report toe box slightly narrow especially if toes splay out. Because of its firmer ride it can feel less comfortable for long runs or long steady state cardio.

Over time, regular users note that the outsole in high abrasion areas will show wear, but overall the durability is very good. For someone who prioritises strength and HIIT more than long endurance runs, this is an excellent option.

Pros:

  • Very stable under heavy lifting

  • Durable overlays and outsole

  • Good grip for both rubber flooring and turf

  • Flexible enough in forefoot for dynamic drills

Cons:

  • Less cushioned for long running or long cardio intervals

  • Narrower toe box for some users

  • Firmer ride may feel harsh for users preferring soft landings

6. Under Armour TriBase Reign 5

The Under Armour TriBase Reign 5 is built specifically for high-intensity functional training, making it a top-tier choice for F45 enthusiasts. Its TriBase outsole technology provides a stable foundation for lifts and dynamic moves, allowing optimal ground contact during squats, lunges, and sled drags.

The shoe has a low heel-to-toe drop, enhancing ground feel and aiding in form during heavy lifts. The outsole features strategic rubber placement, ensuring traction across both turf and gym floors. A full-length Micro G foam midsole absorbs impact without reducing stability, making jump transitions and fast-paced movements feel responsive.

The mesh upper is reinforced with abrasion-resistant layers to survive rope climbs and burpee drag. Lateral support is a highlight, with the external heel counter locking your foot in place. Its fit is snug and secure, perfect for narrow to standard feet. Weight-wise, it is slightly on the heavier side but compensates with increased stability.

It performs best on strength and hybrid circuit days. However, for long sprints or treadmill cardio, it may feel less forgiving due to its firmness. Over time, the materials hold up remarkably well. It’s not ideal for runners, but an excellent pick for power and agility training common in F45.

Pros:

  • Exceptional ground contact for lifting stability

  • Highly durable upper construction

  • Excellent lateral and heel support

  • Great for agility and heavy circuits

Cons:

  • Slightly heavy for sprint-specific drills

  • Not ideal for extended running

  • Toe box may feel tight for wide-footed users

7. Inov-8 F-Lite G 300

The Inov-8 F-Lite G 300 brings innovation to cross-training footwear with its use of graphene-infused rubber, which enhances grip and durability. Designed for versatile athletes, it excels in everything from sled pushes to rope climbs. The internal lifting stabilizer offers support under heavy weights, and the EVA foam midsole adds comfort without excessive softness.

The wide toe box allows natural toe splay during explosive movements, improving balance and form. Breathability is solid thanks to the woven mesh upper, while the TPU cage provides targeted midfoot stability. The outsole’s tread pattern is aggressive, making it grippy on all surfaces used in F45 facilities.

The shoe fits true to size but may feel roomier compared to tighter options. It shines in dynamic drills, agility ladders, and power-based circuits. However, the relatively rigid build might limit flexibility during deep lunges or yoga-style stretches. The G 300 is very durable, with no early signs of wear even after months of daily sessions.

It is on the higher price spectrum, but the advanced tech justifies the cost. Ideal for athletes who need one shoe to do everything with minimal compromise.

Pros:

  • Graphene rubber outsole for superior grip and durability

  • Stable base for heavy lifts

  • Wide toe box enhances comfort and balance

  • Long-lasting build

Cons:

  • Rigid feel may limit flexibility

  • Premium pricing

  • Not ideal for high-speed, long-distance runs

8. NOBULL Trainer+

The NOBULL Trainer+ is a minimalist yet rugged training shoe with a cult following among functional fitness fans. The SuperFabric upper is both durable and breathable, resisting abrasions from ropes, sleds, and box work.

It has a flat and wide sole platform, making it extremely stable under squats, barbell lifts, and push presses. The Trainer+ has slightly more cushioning than the original Trainer model, improving comfort during jump-based exercises. The outsole provides excellent traction across rubber mats and indoor turf, and the sidewalls are reinforced to handle lateral movement.

It fits true to size and accommodates most foot types comfortably. The design is sleek and simple, favored by those who want a no-frills performance shoe. While it performs decently in cardio drills, the flat profile and firmer ride may become uncomfortable during longer running intervals.

The break-in period is short, and the materials feel premium. However, the shoe is heavier compared to others on this list, and its flexibility is limited. It’s ideal for strength-heavy or hybrid-style F45 classes but less suited for cardio-centric days.

Pros:

  • Extremely durable and abrasion-resistant

  • Flat, stable platform for weightlifting

  • Minimalist aesthetic with premium feel

  • Good lateral support

Cons:

  • Heavier than many cross-trainers

  • Not great for extended running or sprinting

  • Less flexible than other models

9. Puma Fuse 2.0

The Puma Fuse 2.0 delivers surprising performance in the functional training category, especially for its price. It features a wide, stable base and a low-profile outsole, which provides excellent ground connection during lifting, sled pulls, and kettlebell swings. The internal heel clip helps prevent ankle roll and increases stability during multidirectional movement.

The midsole offers light cushioning but leans toward firm support, ideal for explosive movements. The mesh upper is breathable and includes TPU overlays to protect high-stress zones. It has a roomy toe box for comfort during long sessions.

Traction is impressive with a patterned rubber outsole that grips well during push-ups, sled pushes, and jump training. While it lacks the tech-heavy innovations of pricier models, its performance is solid across all areas of F45-style training. Its comfort during agility drills and weight-based movements makes it suitable for nearly any day on the schedule.

Some users may find the heel padding minimal, and it’s not built for long-distance runs. Overall, it’s a budget-friendly yet high-performance shoe for functional fitness.

Pros:

  • Wide base and low drop for stability

  • Good breathability and toe comfort

  • Affordable price point

  • Solid grip across different surfaces

Cons:

  • Heel cushioning is minimal

  • Not suitable for long runs

  • Slightly less structured than premium competitors

10. STR/KE Mvmnt Vimana Hybrid

The STR/KE Mvmnt Vimana Hybrid is a lesser-known but highly versatile shoe that blends style with function. Designed with an anatomical last, it provides a natural fit and supports dynamic movement. The EVA/TPU midsole compound delivers both responsiveness and structure, making it perfect for circuit-style workouts.

The outsole is made of high-grip rubber, offering excellent traction on rubber mats and turf surfaces. The upper is lightweight mesh, breathable, and reinforced in key areas to avoid early wear. It performs well during agility drills, sled work, and moderate lifting exercises. The arch support is mild but consistent, and the overall fit is neutral to slightly snug.

Its lightweight construction aids in fast footwork and quick transitions between stations. However, the shoe is not intended for max-effort lifts like deadlifts or barbell squats above 250 lbs.

It also lacks the ultra-dense heel structure of powerlifting shoes. Still, it’s a versatile performer for those who want one shoe that blends cardio, agility, and strength. Its street-style aesthetic also appeals to those who wear gym shoes outside of workouts.

Pros:

  • Lightweight with excellent traction

  • Comfortable fit with natural foot shape

  • Breathable yet durable upper

  • Stylish enough for casual wear

Cons:

  • Limited support for heavy barbell work

  • Midsole not as firm as specialized lifting shoes

  • May feel less secure during explosive movements for heavier athletes

Buyer’s Guide

Choosing the best shoes for F45 workouts requires understanding how specific features influence your performance across cardio, strength, and agility-focused movements. Here are the most important criteria to consider when shopping for F45 shoes:

1. Durability

F45 workouts involve frequent and forceful foot movements on rubber or turf flooring. Repeated friction from sled drives, lateral bounds, and shuttle runs can quickly wear down flimsy shoes. Look for trainers built with high-abrasion outsoles, reinforced toe guards, and robust mesh or synthetic uppers. Durable shoes can endure daily workouts without breaking down or losing support prematurely.

2. Grip and Traction

Traction is essential for explosive moves like jumping lunges, skater hops, and kettlebell swings. Slip-resistant rubber outsoles with multi-directional tread patterns allow you to pivot, sprint, and lunge without losing footing. Shoes that grip well on both turf and mat flooring help reduce the risk of ankle rolls and falls, ensuring you maintain momentum with every move.

3. Comfort and Cushioning

Comfort is non-negotiable when tackling 45-minute high-intensity sessions. Adequate cushioning protects joints during box jumps, squat thrusts, and jump rope intervals. Choose shoes with responsive midsoles that absorb shock while still offering a stable base for lifting. Breathable uppers and padded collars contribute to all-day comfort, especially during back-to-back sessions.

4. Support and Stability

Since F45 includes weightlifting, shoes should provide enough lateral support to stabilize your ankles and arch. A wide, flat base helps during squats and kettlebell swings, while a secure midfoot fit minimizes unnecessary foot movement inside the shoe. Some models also include internal heel counters or TPU sidewalls to enhance stability.

5. Lightweight Design

Agility is key in F45, so your shoes should not slow you down. Lightweight trainers reduce fatigue during sprints, box jumps, and agility drills. Avoid overly bulky shoes with thick soles that may feel clumsy or disrupt your pace.

6. Breathability and Material

Look for shoes made from mesh or engineered knit fabrics that encourage airflow. Breathable materials help keep your feet cool and dry, preventing overheating or odor buildup. Synthetic overlays or TPU reinforcements should not block ventilation but add durability in key areas.

What to Avoid

Avoid running shoes with high heels and soft soles, as they often lack the lateral support and grip needed for cross-training. Likewise, shoes designed solely for lifting may not provide the flexibility or cushioning required for dynamic cardio.

By selecting footwear that balances comfort, durability, and performance, you can enhance your training output while minimizing risk of injury.

FAQ

What type of shoes are best for F45 workouts?
The best shoes for F45 workouts are cross-training shoes that offer a mix of stability, flexibility, cushioning, and grip. They must handle strength training, HIIT, and functional movements. Brands like Nike, Reebok, and Under Armour make models specifically designed for hybrid training programs like F45.

Can I use running shoes for F45?
Running shoes are not ideal for F45 because they prioritize forward motion and cushioning over lateral support and stability. Their high stack height and soft midsoles may feel unstable during lifting or quick side-to-side movements, increasing your risk of injury.

Do I need different shoes for cardio and weight days at F45?
Most people prefer an all-in-one cross-training shoe for convenience, but if you specialize in heavier lifts or have specific goals, you might benefit from using a flatter shoe on strength-focused days. However, for general F45 sessions, a single pair of cross-trainers is typically sufficient.

How often should I replace my F45 workout shoes?
Workout shoes should be replaced every 6 to 8 months if used regularly, or sooner if you notice worn-out soles, reduced cushioning, or less support. High-intensity workouts break down midsoles and traction faster, so inspect your shoes often.

What shoe features prevent injury during F45?
Key injury-prevention features include a snug heel fit, stable platform, proper arch support, and grippy outsole. Shoes that reduce unnecessary foot movement and offer impact protection help prevent ankle sprains, shin splints, and knee strain during fast-paced workouts.

Are minimalist shoes good for F45?
Minimalist shoes can benefit those with strong foot muscles and good form, but they often lack cushioning and support for dynamic workouts like F45. Beginners or those doing high-impact movements should opt for shoes with more structure and protection.

Can I use weightlifting shoes for F45 strength sessions?
Dedicated weightlifting shoes provide excellent stability but are too rigid and heavy for the cardio and agility components of F45. A good compromise is to choose a cross-trainer with a firm heel and flat base that supports lifting while remaining flexible enough for dynamic movement.

Conclusion

Choosing the right shoes for F45 workouts is essential to maximize performance and prevent injury. The ideal pair will offer stability for strength training, cushioning for impact, and grip for agility. Whether your focus is lifting, cardio, or both, footwear that supports dynamic motion and offers reliable traction ensures you stay safe, strong, and energized in every session.

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