This post is sponsored by ASICS. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

Let’s talk about running. After finishing the 2016 Boston Marathon, I had zero motivation to go for even a short run. Here and there I’d go out for 3-5 miles when the weather was nice, and some of those easy runs left me with the itch to get back into it, but ultimately it hasn’t been a regular part of my workout routine in the last year and a half. At least, not on its own.

Now I find I really enjoy incorporating shorter, quicker run intervals into strength-training workouts. It’s a far cry from the slow, steady long-distance runs I used to do. I go to Barry’s Bootcamp classes once a week, and love incorporating a similar format into at-home workouts as well, taking the running portion outside. During all the holiday travel, when I’m at my parents’ place or Joe’s mom’s, sometimes running and bodyweight exercises are all I have at my disposal—but that’s plenty! The treadmill workout I’m sharing with you below could also be done outside on a track or really anywhere if you have a watch or app that’ll track your mileage.

Before we get to the workout, let’s talk about running shoes. ASICS sent me the newest model of one of their most-loved running shoes: the Nimbus20. If you’re looking for a more supportive sneaker, I think this would be a great choice! The FlyteFoam® cushioning provides a bit of bounce, making for a comfortable run—something that’s really important to me now. I used to be convinced that the more barefoot-feel running shoes were better for my gait, but they did a number on my feet. After every run, my feet would ache. I do still look for lightweight shoes (which these are!), but they need some cushion. 

Overall, the improved fit of the Nimbus20 is great. I have a narrow foot, but these fit like a glove. That supported feel comes from ASICS FluidFit® upper technology, which combines stretch mesh and reinforcements that adapt to your foot. The use of seamless materials further adds to the comfortable fit of this sneaker.

Last but not least, I love that they come in black. It might be trivial, but I love a sleek, simple sneaker that goes with everything. Yes, function is the most important thing, but as a wannabe sneakerhead, I appreciate appearance when walking to and from the gym.

On-And-Off Treadmill Workout for Legs & Glutes

As the title implies, we’ll be hopping on and off the treadmill for this workout. If you want to do the running portions outside, you’ll need either a track or a watch/app that calculates your mileage. You’ll do two treadmill sets and two bodyweight circuit sets, alternating between the two. If you’re looking for a longer workout, repeat a third time.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. Exercise details below the pictures.

TREADMILL WORK

The treadmill portions of this workout are set up like an EMOM (every minute on the minute) except it’s every two minutes. When the clock starts, you’ll run a quarter mile as quickly as you can—I’m talking sprint/push pace. When you hit that .25 distance, recover (walk or, if you’re an advanced runner, jog) the remainder of the two-minute interval. As soon as the clock hits 2:00, you’re off again, running another quarter mile as fast as you can. You do that three times total (6 minutes) before hopping off the treadmill for the bodyweight circuit.

To give you an idea of how hard you need to push yourself: If you run at 10mph, it’ll take you 90 seconds to complete a quarter mile, giving you 30 seconds to recover (walk or jog). I was able to do the first one at 10mph and then for the second two, I started at 10mph and dropped down to 9mph towards the end. If these speeds seem way too fast for your current running level, don’t fret! Increase the interval to give yourself enough time (every 2.5 minutes or even every 3 minutes). It *should* be challenging though. You *should* feel like you barely had enough time to recover. The goal is to push yourself, so adjust accordingly.

CIRCUIT WORK

Complete the following circuit as quickly as you can (without sacrificing proper form!).

• 20 reps Back Lunge to Lunge Hop (Right) | Keeping your right foot planted on the floor, step your left foot back into a lunge. From that low lunge position, hop both feet a few inches off the ground, landing softly back in that low lunge. Keeping weight in the right foot, stand and bring your left knee up to your chest.
• 20 reps Side Lunge to Knee Up (Right) | Step your right foot out wide to the side, bending the knee and sliding your hips back into a side lunge. This is your starting position. Keeping your left leg straight, push off the right foot, coming into the air high enough to crunch the right knee in to meet your hands at chest height. Land back down low in your side lunge.
• 20 reps Back Lunge to Lunge Hop (Left) 
• 20 reps Side Lunge to Knee Up (Left) 
• 20 reps Jump Squat with Pulse | Squat down low, weight in your heels, core engaged, butt and hips down and back, chest open. Do a pulse in this low squat position then jump up into the air. Land back softly in your low squat position.

$100 VISA Gift Card Giveaway

–UPDATE: Giveaway has closed and winner has been e-mailed—thanks for entering!–

To celebrate the GEL-Nimbus20, ASICS is generously offering one lucky reader a $100 VISA Gift Card! To enter, simply leave a comment on this blog post. In the comment, tell me what you’d buy from ASICS if you won. I’ll pick a winner Tuesday evening, January 2nd (date has been extended because of the holidays). Open to US residents only (sorry, International friends—next time!).

Good luck to everyone who enters! For more, you can follow ASICS on Facebook, Twitter, Instagram, Pinterest & YouTube.

This is a sponsored conversation written by me on behalf of ASICS. The opinions and text are all mine.

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