If you're looking to level up your running game, fitness trainer Ashley Joi has got your back with this killer 15-minute cardio workout. Whether you're a seasoned marathoner or just lacing up your sneakers for the first time, this session is designed to boost your stamina, coordination, and overall performance. With high-energy moves like skaters, quick feet, and ladder drills, you'll be sweating buckets while building the endurance you need to crush your next run. And don’t worry—Ashley’s got two rockstar class members, Mikayla Campbell and Christina "Poofy" Moffitino, demonstrating modifications so everyone can keep up. No equipment? No problem. All you need is a little space and the drive to push yourself. Let’s get moving!
Why This Workout Works for Runners
Running isn’t just about putting one foot in front of the other—it’s about efficiency, power, and endurance. This workout zeroes in on the key elements that make a better runner: explosive power (think skaters and ladder drills), fast-twitch muscle activation (hello, quick feet), and cardiovascular stamina. By incorporating lateral movements and agility drills, you’re training your body to handle the unpredictable nature of running, whether it’s dodging sidewalk cracks or powering up a steep hill. Plus, the short bursts of intensity mimic the demands of sprint intervals, making your regular runs feel like a breeze in comparison.
Breaking Down the Moves
Ashley’s workout is packed with dynamic exercises that fire up your entire body. Skaters, for example, aren’t just fun—they build single-leg strength and stability, which is crucial for preventing injuries and improving balance mid-stride. Quick feet drills sharpen your reaction time and teach your legs to move efficiently at faster paces. And ladder drills? They’re like a secret weapon for footwork, helping you develop the precision and coordination that translates to smoother, more controlled running form. Even if you don’t have an actual ladder, the movement pattern alone does wonders for your agility.
Modifications for Every Level
Not everyone can (or should) go full throttle right out of the gate, and that’s where Mikayla and Christina come in. If skaters feel too intense, you can modify by reducing the range of motion or stepping side to side instead of jumping. Quick feet can be slowed down to a march if you’re still getting the hang of the rhythm. The beauty of this workout is that it’s scalable—push yourself when you can, dial it back when you need to, and still walk away with a killer sweat session. The goal is progress, not perfection.
No Equipment, No Excuses
One of the best things about this routine? Zero gear required. You don’t need dumbbells, resistance bands, or even a yoga mat—just enough space to move freely. That means you can do it in your living room, a hotel room, or even a park if you’re feeling adventurous. No more skipping workouts because you’re traveling or don’t have access to a gym. All you need is 15 minutes and the willingness to show up for yourself. Talk about convenience!
How to Make It a Habit
Consistency is key when it comes to seeing real improvements in your running. Try adding this workout to your routine 2-3 times a week, either as a standalone session or as a warm-up before a run. Over time, you’ll notice your endurance skyrocketing, your stride feeling more powerful, and your recovery times shortening. And since it’s so quick, there’s really no reason not to squeeze it in—even on your busiest days. Think of it as an investment in your running future.
So, what are you waiting for? Lace up those Nike Invincible 3s (or whatever sneakers you’ve got), press play, and let Ashley Joi guide you through a workout that’ll have you running stronger, faster, and longer. And don’t forget to tune in every Sunday for new episodes of Class Fitsugar on the POPSUGAR Fitness YouTube channel—your next favorite workout might be just a click away.
