How to do a Mountain Climbers
The Mountain Climbers is a beginner bodyweight exercise that works your cardio, with help from your core, shoulders and triceps.
How to do a Mountain Climbers, step by step
- 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
| Target muscles | Cardio |
|---|---|
| Secondary muscles | Core Shoulders Triceps |
| Equipment | Bodyweight |
| Difficulty | Beginner |
Common mistakes
- Sagging hips
- Rounded back
- Not engaging core
- Moving too fast without control
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Endurance | 20-45 minutes steady state |
| HIIT | 4-8 sets x 30-60 seconds work, 30-90 seconds rest |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Mountain Climbers work?
The Mountain Climbers mainly works your cardio. It also works your core, shoulders and triceps.
Is the Mountain Climbers good for beginners?
Yes. The Mountain Climbers is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Mountain Climbers should I do?
A good starting point is 20-45 minutes steady state for endurance and 4-8 sets x 30-60 seconds work, 30-90 seconds rest for hiit. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Mountain Climbers?
Good alternatives are Semi Squat Jump.
Put it in a workout plan
Track your Mountain Climbers in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.