Climbing a mountain!? Sounds tough right?
But what if the mountain is right under you – the floor?
That’s the idea behind Mountain Climbers.
It’s a powerful, body-burning move that’s as versatile as it is effective. It boosts cardio, core strength, and full-body toning all at once.
In this guide, we’ll discover the proper form so you can maximise the impact of each rep. Additionally, we’ll explore the benefits of mountain climbers for every fitness level and introduce expert tips and recommended variations to keep your routine fresh.
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Let’s get climbing.Top of Form
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Mountain climbers are a high-energy bodyweight exercise that engages multiple muscle groups at once – helps boost your balance, strength, agility, and overall coordination.
This compound movement is an efficient way to work your whole body without needing any equipment.
One major perk of mountain climbers is the way they get your heart pumping. Since you’re using multiple muscles at once, your heart rate increases. This helps you burn more calories. This makes mountain climbers a great choice if you’re aiming to tone up and get more definition in your abs and core.
And the best part? You don’t need to find a mountain or hit the gym. This exercise can be done anywhere, anytime.
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Quick Guide to Mountain Climbers |
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Exercise Type |
Bodyweight, Cardiovascular, Core Exercise |
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Difficulty Level |
Beginner-friendly |
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Muscles Worked |
§ Primary: Abs, Hip Flexors § Secondary: Shoulders, Triceps, Chest, Serratus Anterior, Glutes, Quads, Calves |
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Sets and Reps |
§ Muscular Strength & Conditioning: 2–3 sets of 10–15 slow, controlled reps § Cardio/HIIT: 6–8 rounds of 20 seconds on, 10 seconds rest |
Keep reading for benefits, a step-by-step guide, tips on proper form and variation to master the mountain climber.
Mountain climbers are a quick, full-body exercise that offers numerous health benefits. It’s a a great choice for anyone looking to improve their fitness. Here’s why:
For those just starting, mountain climbers can be done at a slower pace to help you focus on form and technique. The exercise begins in a plank position. Which already targets your core. It builds strength in your abs and lower back. Source link
When done at a fast pace, mountain climbers are an excellent cardio exercise. They get your heart rate up, being a fantastic addition to your HIIT (High-Intensity Interval Training) routines. This cardio helps improve cardiovascular health over time works for your overall stamina. Source link
Mountain climbers work on multiple muscle groups simultaneously. Thus, giving you a full-body workout. When done regularly as HIIT, it lowers the risk of heart disease. Source link
Mountain climbers engage key muscle groups, including the shoulders, arms, chest, and core. The real focus, however, is on your quads, which are activated as you move your legs. Because mountain climbers also raise your heart rate. They not only build muscle but also burn calories.
One of the great benefits of mountain climbers is that they are low-impact. This makes them suitable for individuals with joint pain or those looking for a gentler form of exercise without sacrificing the effectiveness of a cardio workout.
Mountain climbers help strengthen muscles that support good posture. Such as your abs, glutes, hamstrings, and lower back. With consistent practice, you’ll notice an improvement in how you carry yourself throughout the day.
Mountain climbers are highly adaptable. You can control the pace of the movement to make them more or less challenging. For example, performing them slowly can help you focus on your core strength. While doing them quickly will challenge your cardio and shoulder endurance. Explore: Top 10 best exercises to burn more calories in 30 minutes
Mountain climbers are a great bodyweight exercise that targets multiple muscles in your body.
While holding the plank position, your shoulders, triceps, chest, serratus anterior (the muscles along your rib cage), and abdominals work together to keep your body stable and support your weight against gravity.
As you move your legs, your glutes, quads, hip flexors, hamstrings, and calves are activated. This helps propel your legs and maintain the fast pace of the exercise.
This combination of muscle engagement makes mountain climbers a powerful and efficient workout for your entire body.
Learn about: What Muscles Do Push-Ups Work? 12 Push-up Types & Benefits
Follow these simple steps to perform mountain climbers correctly:
To increase the intensity, you can switch legs faster, so one leg is moving back as the other comes forward.
Here, we’re listing some of modifications and variations of mountain climbers, from easy level to advanced and more challenging:
In a plank position, alternate bringing each knee toward your chest at a controlled pace while keeping your feet elevated.
This is the gentlest version of mountain climbers. It’s perfect for beginners or anyone easing back into fitness. It reduces the impact on your joints, making it easier to manage.
Pro Tip: Focus on form and control rather than speed.
Place your hands on a bench, step, or elevated surface to create a slanted plank position.
This modification reduces the weight on your wrists and upper body, making the movement more manageable.
Pro Tip: The higher the incline, the less challenging it will be for your core.
Use pushup handles for a different grip, which helps reduce wrist strain.
This is great for people with wrist or finger discomfort but still allows you to get the benefits of mountain climbers.
Pro Tip: Use this modification if you feel discomfort with hands flat on the floor.
From the plank position, bring your knee toward the opposite upper arm (right knee toward left arm and left knee toward right arm). This adds a twist, engaging your oblique muscles (sides of your torso), and challenges your core even more.
Pro Tip: Keep your shoulders stable above your wrists for better form.
In this variation, pull your legs outward toward the opposite elbows, creating a semicircle motion. This works your obliques and helps strengthen your back and abdominal muscles.
Pro Tip: Focus on keeping your movements controlled and steady.
In this more intense variation, as you bring one knee forward, you touch your toe to the floor. Then quickly switch your feet in the air, creating a foot-switch motion.
Pro Tip: Keep the movements quick and controlled for maximum cardio benefit.
Using a sliding disc or towel on a smooth surface, place one foot on the disc and slide it in and out while keeping your body steady. This targets your quads and makes the exercise more challenging.
Pro Tip: The smoother the surface, the easier it will be to slide.
For a serious challenge, elevate your feet on a bench or step to create a decline plank position. This puts more emphasis on your shoulders and upper body, making it great for building upper body strength.
Pro Tip: Start with a lower incline if you're new to this progression.
For maximum cardio, try standing mountain climbers. Begin by raising your knee to hip level, then drop into a plank position and perform the basic mountain climber move. This version gives you an extra boost to your heart rate and is great for full-body conditioning.
Pro Tip: Try jogging in place between moves for an extra cardio effect.
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Q1. Will mountain climbers help reduce belly fat?
Mountain climbers are an excellent calorie-burning exercise that gets your heart pumping. While they target your core, they also work your entire body, helping to shed overall body fat, including around your belly.
Q2. What are the benefits of mountain climbers?
Mountain climbers are a full-body exercise that engages multiple muscle groups; including your arms, shoulders, core, back, and legs. This makes them a great way to strengthen muscles while boosting your heart rate. By working so many muscles at once, mountain climbers also help burn more calories and improve cardiovascular health.
Q3. How many calories do mountain climbers burn?
The number of calories burned during mountain climbers depends on your weight and the intensity of your workout. On average, you can burn about 7-12 calories per minute.
Q4. How often should I do mountain climbers?
Mountain climbers can be incorporated into your routine 2-3 times per week as part of a full-body workout or a high-intensity interval training (HIIT) session for maximum results.
Q5. How many mountain climbers should I do for a good workout?
Here’s a general guide for different fitness levels:
These reps can be adjusted based on your fitness goals and progress.
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