If you're a runner who's been putting off cross-training, Ashley Joi's HIIT circuit is about to become your new best friend. Designed specifically for runners, this 15-minute workout is the first in a three-part series by 26.2 Team Milk, and it’s packed with cardio-focused moves that’ll fire up your endurance and teach you how to pace yourself better on the road. No more dreading cross-training—this session is quick, effective, and actually fun.
Why Runners Need This HIIT Circuit
Running is great, but let’s be real—it can leave some gaps in your fitness. If you’re only logging miles, you might be missing out on explosive power, lateral movement, and full-body conditioning. That’s where this HIIT circuit comes in. It targets the fast-twitch muscles that help with speed, improves agility with side-to-side movements, and builds the kind of stamina that keeps you strong in those final miles of a race. Plus, the intensity mimics the surges you’ll face during tempo runs or hill repeats, making it a perfect complement to your training.
Breaking Down the Five Rounds
Each round in this circuit is designed to keep your heart rate up while reinforcing running-specific mechanics. You’ll start with jumping jacks to warm up, then move into high knees to drill proper knee drive—something that’ll translate directly to a more efficient stride. Side-to-side hops improve foot speed and stability, while plank jacks engage your core (because a strong midsection means better posture when fatigue sets in). Finally, speed skaters work on power and balance, helping you stay light on your feet. The best part? You can adjust the intensity based on how you feel, making it accessible whether you’re prepping for a 5K or an ultra.
Ashley Joi’s Pro Tips for Energy Management
One of the biggest perks of this workout is Joi’s coaching. She doesn’t just count reps—she teaches you how to listen to your body. Breathing control is a major focus; she emphasizes exhaling fully to avoid tension buildup, a trick that’s gold during tough miles. She also encourages modifications, like stepping instead of jumping if you need to dial it back. These strategies aren’t just for the workout—they’re tools you can use mid-run when you hit a wall. Think of it as mental training disguised as a sweat session.
No Equipment, No Excuses
No dumbbells? No problem. This routine requires nothing but a mat and sneakers, so you can do it anywhere—your living room, a hotel gym, even a park. The simplicity means there’s no barrier to consistency, which is key for cross-training to actually make a difference. And since it’s only 15 minutes, it’s easy to tack onto a run day or slot into a rest day as active recovery. No more skipping cross-training because it’s “too complicated” or time-consuming.
What’s Next in the Series?
This is just the first installment of Team Milk’s runner-focused workouts. The next two episodes will build on this foundation, likely incorporating strength and mobility drills to round out your training. If you enjoy this one, subscribe to POPSUGAR Fitness’ YouTube channel so you don’t miss out. Consistency with cross-training is what separates runners who plateau from those who keep getting faster—and this series makes it way too easy to stick with it.
Ready to give it a shot? Lace up, press play, and get ready to feel the difference in your next run. Your legs (and your race times) will thank you.
