Mountain Climber
Cardio · Bodyweight · Beginner
How to do it
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
- Continue alternating legs in a running motion, keeping your hips low and your core engaged.
- Maintain a steady pace and breathe evenly throughout the exercise.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Cardio
Secondary: Core, Shoulders, Triceps
Sets and reps
Technique: 2-3 sets of 8-12 reps
Use an easy load and stop well before failure while you learn the movement.
Muscle: 3-4 sets of 10-15 reps
Finish most sets with 1-3 good reps still available.
Strength: 3-4 sets of 6-10 reps
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your cardio.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Mountain Climber FAQ
What muscles does the Mountain Climber work?
The primary target is cardio. It also involves core, shoulders, triceps while you keep the movement controlled.
How many sets and reps should I do for the Mountain Climber?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.