If you’re wondering, “Are cross training shoes for Tabata workouts?” the short answer is yes—they’re ideal! Tabata is an intense form of High-Intensity Interval Training (HIIT), featuring rapid bursts of movement in multiple directions. Cross training shoes are built to handle these dynamic movements, giving you the stability, support, and durability needed to get through your workout safely and efficiently.
Let’s break down exactly why cross training shoes are the perfect fit for Tabata, and explore the top models that will take your workout to the next level.
Since cross trainers are known as the jack of all trades in athletic shoes, they are perfect for doing a variety of different exercises to get your heart rate pumping during these high intensity workouts.
What Is Tabata, and Why Do You Need the Right Shoes?
Tabata is a workout format consisting of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds. It’s a fast, high-energy workout designed to push your limits.
Popular Tabata exercises include:
- Burpees
- Squats
- Planks
- Jumping jacks
- Lunges
Each of these exercises demands quick direction changes, lateral movements, and often explosive jumps. Wearing shoes designed solely for running won’t cut it here. Cross training shoes, on the other hand, offer multi-directional support, shock absorption, and multi-surface traction—everything you need to keep up with Tabata’s intensity.
Definition of Tabata:
Source: eReplacementParts.com blog
Tabata workouts are a form of high-intensity interval training which offers the benefits of improved stamina, increased metabolism and weight loss. The workouts are 4-minutes in length that consists of eight timed intervals. Each interval is broken down into 20 seconds of all-out exercise followed by 10 seconds of rest. Tabata or High Intensity Interval Training (HIIT)workouts may involve running, but running shoes should probably not be used for these workouts. Running shoes are not known for their lateral support. As a matter of fact, the only activity running shoes are made for is running. their design is centered around heel to toe forward movement, where cross trainers are designed for forward and side to side movement with good shock absorption and outsoles that provide traction on multiple surfaces. Taking a look at exercises that can be used for Tabata (HIIT) workouts, such as planks, squats and burpees you can see that shoes with all around support would be able to handle the job.
| Tabata Exercise | Why Cross Trainers Work |
|---|---|
| Jump Squats | Lateral stability for jumps |
| Burpees | Shock absorption for jumps |
| Side Lunges | Ankle support for side movements |
| Mountain Climbers | Flexible outsoles for grip |
Why Are Cross-Training Shoes Good for Tabata Workouts?
Now let’s get specific. Are cross training shoes good for Tabata workouts? Here are four big reasons why they’re the ideal choice:
1. Lateral Stability
In Tabata, you’re not just moving forward—you’re moving side to side, jumping, and stopping abruptly. Cross trainers are designed with lateral support to keep your feet stable during side lunges, lateral jumps, and agility moves, which helps reduce the risk of rolling an ankle or other injuries.
2. Shock Absorption for Jumps
Tabata is packed with plyometric exercises (think burpees and jump squats), which can be tough on your joints. Cross training shoes come with enhanced cushioning in the midsole, absorbing the impact of high-intensity jumping, allowing you to push through those sets without feeling discomfort.
3. Versatile Outsoles
Whether you’re on rubber gym floors, hardwood, or even outdoor surfaces, cross trainers provide traction that prevents slipping. The grip you get from these shoes helps you maintain balance and control throughout each fast-paced interval.
4. Durable and Flexible Build
Tabata workouts are no walk in the park. Cross trainers are made to withstand the rigors of intense exercise without losing their shape or support. The flexibility of cross trainers also allows for natural foot movements, essential for dynamic exercises like planks or mountain climbers.
| Feature | Cross Trainers for Tabata |
|---|---|
| Lateral Support | High |
| Shock Absorption | Excellent for high-impact moves |
| Multi-Surface Traction | Grips various surfaces |
| Durability | Designed for high-intensity use |
The Best Cross-Training Shoes for Tabata Workouts
Now that we’ve established why cross trainers are a great fit for Tabata, let’s look at some top shoe options that excel during high-intensity training.
Cross Training Shoes for Tabata Workouts
There are several manufacturers that make training shoe models that would be ideal for Tabata workouts. Most of these shoes can be used for everything from walking to aerobic workouts. In addition to highlighting a few models that would be ideal for these sweat-inducing workouts.
Reebok JJ IV Cross Trainer Shoes
The latest edition of the JJ Trainer series, the Reebok JJ IV Cross Training Shoes
delivers premium performance for high-intensity workouts like Tabata. Known for its stability and shock absorption, the JJ IV is designed to support explosive movements while keeping your feet comfortable and secure. Whether you’re jumping, lunging, or lifting, this shoe provides a responsive yet stable platform.
Key Features:
- Flexweave® woven upper for durable, breathable support.
- Liquid foam insert in the heel for enhanced cushioning and energy return.
- Raised midsole for a centered, secure fit during multi-directional movements.
The Reebok JJ IV is a versatile training shoe that keeps your feet locked in and comfortable, no matter how intense your Tabata workout gets.
New Balance Minimus TR
The New Balance Minimus TR 
is the updated model in the Minimus line, designed for athletes who need a lightweight yet stable shoe for cross-training and Tabata. Offering a close-to-the-ground feel and excellent flexibility, the Minimus TR excels in multi-directional movements and plyometric exercises.
Key Features:
- Vibram® outsole for exceptional grip and stability.
- REVlite midsole for lightweight cushioning and support.
- Minimal drop for natural foot positioning and reduced fatigue.
With the Minimus TR, you’ll experience freedom of movement, allowing you to tackle any Tabata workout with speed and precision.
adidas Dropset Trainer
The adidas Dropset Trainer replaces the Pure Boost X TR 2, providing a more rugged, stable shoe for high-intensity training.
Engineered to handle a combination of strength training and cardio, this shoe features dual-density midsoles that offer both stability and cushioning. Whether you’re pushing through burpees or jump squats, the Dropset Trainer provides the grip and flexibility you need.
Key Features:
- Dual-density midsole for cushioned landings and stable lifts.
- Durable textile upper for breathability and support.
- Low-profile rubber outsole for enhanced grip on various surfaces.
The adidas Dropset Trainer is your go-to shoe for versatile performance, ensuring you stay stable and comfortable during every interval of your Tabata workout.
Nike Metcon 8 Training Shoes
The Nike Metcon 8 continues the legacy of Metcon performance, combining exceptional stability with unmatched versatility. Designed for intense training like Tabata, this shoe features updated React foam for added comfort during high-impact moves, while still offering the reliable grip and stability Metcon fans expect. 
Whether you’re doing sprints, jumps, or heavy lifts, the Metcon 8 delivers the balance you need for maximum performance.
Key Features:
- Nike React foam for responsive cushioning.
- Textured rubber wrap for extra grip and durability during lifts and rope climbs.
- Wide, flat heel with an inner plate for stability under heavy weights.
- Flexible forefoot for natural movement during sprints and jumps.
The Metcon 8 is built to handle everything Tabata throws at you, ensuring you stay supported and comfortable through every high-intensity session.
Reebok Nano X3
The Reebok Nano X3 is the ultimate all-around cross-training shoe, designed to support high-intensity training like Tabata while offering the stability needed for weightlifting. The updated Nano X3 provides a responsive feel during jumps and sprints while offering rock-solid stability for heavy lifts and lateral moves. Whether you’re crushing burpees, squats, or kettlebell swings, these shoes keep you grounded, comfortable, and ready for more.
Key Features:
- Floatride Energy Foam midsole for responsive cushioning.
- ROPEPRO+ outsole for enhanced traction during rope climbs.
- Lift and Run Chassis for stability during heavy lifting.
- Flexweave® woven upper for breathable durability.
The Nano X3 is a versatile, high-performance shoe that will keep you moving efficiently through even the toughest Tabata workouts.
Final Thoughts: Are Cross-Training Shoes Good for Tabata Workouts?
Without a doubt, cross-training shoes are not just good for Tabata—they’re essential. These shoes provide the lateral support, cushioning, and durability you need to thrive in high-intensity, multi-directional exercises. Whether you’re jumping, sprinting, or squatting, cross-training shoes are built to handle the diversity and intensity of Tabata workouts, helping you avoid injury and maintain peak performance.
Next steps: For more tips on cross-training, check out: What is cross-training and why it is crucial for your fitness journey?
With the right cross trainers on your feet, you’re ready to conquer your next Tabata session with confidence!