60 MIN Hybrid Strength + HIIT Cardio Workout for Runners | Build Strength, Speed & Endurance

This 60-minute hybrid strength and HIIT cardio workout is made just for runners who want to get stronger, faster, and go the distance. We’ll kick things off with a quick 5-minute warm-up and running prep, then dive into alternating blocks of 6 minutes of runner-focused dumbbell strength work and 4 minutes of non-stop cardio to boost endurance and speed. You’ll hit every major muscle that powers your stride, build stability, and push your heart rate through the roof — all while keeping it fun and flowing. We’ll wrap up with some core work made for runners and finish with a well-earned stretch. Grab your dumbbells, hit play, and let’s run strong together! 💪👊❤️

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 986
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:
00:00 Intro
00:33 Warm-Up
05:28 01 - RDL Clean Squats
06:23 02 - L2R Hi-Hold RDL Side Lunges
07:23 03 - Diagonal Dash Lunges L
08:23 04 - Diagonal Dash Lunges R
09:23 05 - Diagonal DB Glutes Push-Offs
10:23 06 - Criss-Cross Bent Row Lifts
11:23 07 - 3-Station Sprints
12:23 08 - Butt Kicks
13:05 09 - Lateral Sprints
13:47 10 - 180 Tri-Switch Lunges
14:29 11 - A-Jacks
15:11 12 - Alt Squat Hop Butt Kicks
15:53 13 - Half Skater Snatch L
17:03 14 - ISO Locked Balance Curl Press L
18:03 15 - Dual Balance Hams L
19:03 16 - Half Skater Snatch R
20:03 17 - ISO Locked Balance Curl Press R
21:03 18 - Dual Balance Hams R
22:03 19 - Hiker Sprints
23:03 20 - F2B Tire Sprints
23:45 21 - Kenyan Drills
24:27 22 - 180 Knee Drive Sprints
25:09 23 - ISO Leg Sprint Drives L
25:51 24 - ISO Leg Sprint Drives R
26:33 25 - DB Clean & Jerk
27:43 26 - Side Drop Shuffle L
28:43 27 - Hover Pistol Press L
29:43 28 - Side Drop Shuffle R
30:43 29 - Hover Pistol Press R
31:43 30 - L2R Twist Drop Lunges
32:43 31 - Side Swiper Sprints
33:43 32 - 180 Sprinter Drills
34:25 33 - S2S Puddle Hop Sprints
35:07 34 - Dbl Jack Drop Lunges
35:49 35 - L2R Hi-Fly Sprints
36:31 36 - S2S Hustle Taps
37:13 37 - Alt RDL Clean Squats
38:23 38 - 180 FWD Carry Lunge Drives
39:23 39 - DB Dual Strict Hold Drives
40:23 40 - Hi-Hold Rev Lunge Drives
41:23 41 - Alt Barn Press Drives
42:23 42 - S2S DB Floor Snatch Shuffle
43:23 43 - S2S Hi-Low Hurdle Sprints
44:23 44 - F2B Jack Sprints
45:05 45 - Toe Tap Kicks L
45:47 46 - Toe Tap Kicks R
46:29 47 - Traffic Sprints
47:11 48 - Speed Jugglers
47:53 01 - Shin Huggers
49:03 02 - Tri-Bike Taps
50:03 03 - Clamshell Oblq Drives L
51:03 04 - Clamshell Oblq Drives R
52:03 05 - Low Plank Leg Lifts
53:03 06 - Reverse Crunches
54:03 07 - Hi-Low Heel Taps
55:03 08 - Rev Plank Drives
56:18 Cool Down Stretch