Skip to content
Back to category
Core

Mountain Climber

Intermediate

A dynamic full-body movement combining core stability with a cardio challenge.

Target muscles

Core

Calories burned

~11 kcal / set

Secondary muscles

Shoulders, Legs

Equipment

Bodyweight

Goal

Weight Loss, Fat Loss

Sets / Reps

3 × 20-30

Benefits

  • • Combines core work with a cardio challenge
  • • Great full-body finisher

Step by step

  1. 1Start in a high plank with hands under your shoulders.
  2. 2Drive one knee toward your chest.
  3. 3Quickly switch legs, extending the first leg back.
  4. 4Continue alternating at a controlled, steady pace.

Breathing guide

Breathe rhythmically with each leg switch.

Common mistakes

  • • Letting the hips bounce up and down
  • • Losing plank form as fatigue sets in

Safety tips

  • • Keep your shoulders stacked over your wrists.
  • • Drive your knee forward, not just your feet.

Variations

  • • Slow mountain climber
  • • Cross-body mountain climber

Related exercises

Plank

3 × 1

Side Plank

3 × 1 per side

Hanging Leg Raise

3 × 8-12

Cable Crunch

3 × 12-15