Mountain Climbers are killer exercises that get your heart rate up fast while also firing up nearly every muscle group in the body. Not only does this calisthenic workout make use of all of the body’s major muscle groups, but they are also simple and expedient enough to be done almost anywhere.

  • Bodyweight
  • Compound

It is a body-weight exercise that is useful for building stamina, burning calories and strengthening the core. It challenges your balance, agility, coordination, and proprioception. When performed at regularly at a rapid pace, they are also effective as a form of cardiovascular training.

Suggested Equipment

Benefits of Mountain Climbers

  • It is a calisthenic exercise which works out the entire body and considered vital for increasing total body strength.
  • The mountain climber exercise is known for building lower-body strength, and the constant switching of the legs also gets your heart rate up.
  • It requires quick feet coordination, quick feet and an acute sense of timing. Thus, they are perfect for testing and improving agility.
  • Because this exercise is dynamic, i.e., it involves constant, smooth, and repetitive movement, it is an excellent way to increase joint flexibility.
  • Professional athletes usually use mountain climbers as their warm up routine to improve their speed and quickness and to prepare their body for an intense workout

Muscles Worked

  • Deltoid
  • Triceps
  • Rectus Abdominus
  • Erector Spinae
  • Buttocks
  • Thighs
  • Quadriceps

How to Do Mountain Climbers

Fitness model performing mountain climbers
  1. Begin in the plank or push-up position, balancing on the balls and toes. From your crown to heels, your body should be parallel to the ground.
  2. Lift one foot and bring the right knee in towards the chest, resting the foot on the floor. Don’t let either of your knees sag or come into contact with the floor.
  3. Jump up and switch the feet in the air, bringing the left foot in and the right foot back.
  4. Return your leg to the ground behind you and begin pulling the opposite knee up once more. Continue alternating the feet as smoothly and swiftly while keeping your core nice and tight.
  5. Do as many reps as your stamina allows.