Back to Exercises
❤️ Cardio Beginner

Mountain Climbers

A dynamic cardio exercise that elevates heart rate while strengthening the core and legs.

Muscle Groups

Core Hip Flexors Quadriceps Shoulders Chest

Mountain climbers are a full-body exercise that combines cardio with core strengthening, making them perfect for HIIT workouts and conditioning.

How to Perform

  1. Setup: Start in a high plank position with hands directly under shoulders, body in a straight line.

  2. Drive: Quickly drive one knee toward your chest while keeping the other leg extended.

  3. Switch: Rapidly switch legs, driving the opposite knee forward as the first leg extends back.

  4. Rhythm: Continue alternating legs in a running motion while maintaining the plank position.

  5. Breathe: Keep breathing rhythmically throughout the movement.

Tips

  • Keep your hips down—don’t let them pike up
  • Drive your knees as close to your chest as possible
  • Maintain a steady, sustainable pace
  • Keep your core engaged throughout

Variations

  • Slow Mountain Climbers: Controlled pace for beginners
  • Cross-Body Mountain Climbers: Drive knee toward opposite elbow for obliques
  • Sliding Mountain Climbers: Use sliders for reduced impact
  • Spiderman Mountain Climbers: Drive knee to outside of elbow

Common Mistakes

  • Letting hips rise too high
  • Not bringing knees far enough forward
  • Bouncing or losing plank form
  • Holding breath instead of breathing rhythmically