Core
Mountain Climbers
From a high plank, you drive your knees to your chest alternately at speed: core, shoulders and cardio in one.
Also known as: mountain climber
- Level
- Beginner
- Equipment
- Bodyweight
- Type
- Compound
Muscles worked
How to do it
- Get into a high plank with your hands under your shoulders.
- Drive one knee toward your chest.
- Return it as you bring the other knee forward.
- Keep alternating at a steady pace with your hips low.
Form cues
- Shoulders over your hands the whole time.
- Hips level with your shoulders.
- Faster for cardio, slower for core.
Common mistakes
- Piking your hips up: your core stops working.
- Shifting your weight back: keep your shoulders stacked over your hands.
- Short steps without bringing your knee in: use the full range.
Sets and reps
3-5 sets of 20-40 seconds with 20-40 seconds of rest, or as part of a circuit.
FAQ
Do mountain climbers burn fat?
They burn a fair amount of energy and raise your heart rate, but fat loss depends on your overall diet and activity.
What muscles do they work?
Core, shoulders and hip flexors, with a strong cardio element.
Fast or slow?
Fast for cardio; slow and controlled for more ab work.
What muscles do mountain climbers work?
They mainly work the hip flexors and the abs, with help from the obliques and the quads.
Train with Nuvana
Add mountain climbers to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
