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Mountain Climbers
Intermediate

Mountain Climbers

Mountain climbers are a dynamic full-body exercise that combines cardio and core strength. Perfect for HIIT workouts and building endurance.

Duration

5 min

Calories

30-50

Sets

3 sets

Reps

30-60 seconds

How to Perform

  1. 1

    Start in a high plank position

  2. 2

    Drive one knee toward your chest

  3. 3

    Quickly switch legs in a running motion

  4. 4

    Keep your hips level and core tight

  5. 5

    Maintain a steady rhythm

Muscles Worked

CoreShouldersHip FlexorsLegsChest

Pro Tips

  • Keep your shoulders over your wrists

  • Don't let hips pike up or sag

  • Start slow and build up speed

  • Breathe consistently throughout

Benefits

  • High-calorie burn in short time

  • Improves cardiovascular endurance

  • Strengthens core and hip flexors

Common Mistakes

  • Bouncing hips up and down

  • Holding breath during movement

  • Moving too fast with poor form

Exercise Variations

Slow Mountain Climbers (Easier)

Cross-Body Mountain Climbers (Moderate)

Sliding Mountain Climbers (Harder)

Spiderman Mountain Climbers (Advanced)

Alternatives

High kneesRunning in placeBurpees

Safety Notes

  • Warm up wrists and shoulders first

  • Stop if you feel wrist pain

  • Modify by going slower if needed

Tags

cardiocoreHIITbodyweight