How to perform mountain climbers 

Mountain climbers are a dynamic and challenging exercise that engages multiple muscle groups while providing an intense cardiovascular workout. Whether you’re a fitness enthusiast or a beginner looking for an effective home workout, mountain climbers can be a valuable addition to your routine. We’ll explore the benefits of mountain climbers, proper form, and various modifications to suit different fitness levels. 

What are mountain climbers? 

Mountain climbers are a bodyweight exercise that mimics the movements of climbing a steep incline. The exercise primarily targets the core, shoulders, chest, and legs, making it an excellent full-body workout. Additionally, mountain climbers elevate your heart rate, contributing to improved cardiovascular endurance. 

Benefits of mountain climbers 

Mountain climbers are a highly effective bodyweight exercise that offers a wide range of benefits for your overall fitness and well-being. Here are some of the key advantages of incorporating mountain climbers into your workout routine:

  • Cardiovascular fitness: Mountain climbers are a high-intensity exercise that gets your heart pumping and blood flowing, promoting cardiovascular health and stamina. 
  • Full-body workout: They engage multiple muscle groups, including the core, shoulders, arms, chest, and legs, helping to tone and strengthen the entire body. 
  • Calorie burn: Due to their intensity, mountain climbers can burn a significant number of calories, making them an effective option for weight loss or weight maintenance. 
  • Improves agility and coordination: The alternating leg movements enhance coordination and balance, which can be beneficial in various sports and daily activities. 
  • Minimal equipment and space: Mountain climbers require no equipment and can be performed almost anywhere, making them a convenient exercise option, especially for home workouts or travel. 

Proper form for mountain climbers 

To perform mountain climbers safely and effectively, follow these steps: 

  1. Start in a plank position with your hands directly under your shoulders and arms fully extended. 
  2. Engage your core and keep your back flat throughout the exercise. 
  3. Bring one knee towards your chest while keeping the other leg extended. 
  4. Quickly switch legs, hopping in a running motion while maintaining the plank position. 
  5. Continue alternating legs in a smooth and controlled manner. 

Remember these key points!

✓ Keep your back flat and core engaged throughout the exercise to prevent your hips from sagging or rising too high.

✓ Your hands should be firmly planted on the ground to provide stability and support for your upper body.

✓ Move your legs quickly, but maintain control to prevent any jerky movements that could strain your muscles or joints.

Breathe regularly and deeply throughout the exercise to supply oxygen to your working muscles.

Modifications for different fitness levels

-> Beginners: Perform mountain climbers at a slower pace and with a smaller range of motion. Place your hands on an elevated surface, such as a sturdy chair or a step, to reduce the pressure on your wrists and shoulders. 

-> Intermediate: Increase the pace and intensity of the exercise while maintaining proper form. Aim for longer intervals or incorporate mountain climbers into a circuit workout. 

-> Advanced: Add variations to challenge yourself further, such as cross-body mountain climbers, where you bring your knee towards the opposite elbow, or perform the exercise with gliders or resistance bands. 

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Type of workouts that include mountain climbers

Mountain climbers are a versatile exercise that can be incorporated into various types of workouts to enhance cardiovascular fitness, core strength, and overall endurance. Here are some types of workouts in which you can include mountain climbers:

  1. Bodyweight workouts: Mountain climbers are commonly included in bodyweight workouts, such as calisthenics routines or circuit training. They can be part of a full-body workout or used as a high-intensity interval training (HIIT) exercise.
  2. Cardio workouts: Mountain climbers are excellent for increasing heart rate and boosting cardiovascular fitness. You can add them to your cardio routine, like running, cycling, or jumping rope, to create a more challenging and effective workout.
  3. Core workouts: Mountain climbers engage the core muscles, including the abdominals and obliques. You can incorporate them into core-focused workouts to strengthen and tone your midsection.
  4. Circuit training: In circuit training, you perform a series of exercises in quick succession, often targeting different muscle groups. Mountain climbers can be one of the exercises in your circuit, helping you achieve a full-body workout.
  5. Bootcamp workouts: Mountain climbers are a staple in bootcamp-style workouts, which are known for their high-intensity and varied exercises. They can be combined with other bodyweight exercises for an intense workout.
  6. CrossFit: Mountain climbers are sometimes integrated into CrossFit workouts, where they contribute to overall conditioning and endurance.
  7. Warm-up or cool-down: Mountain climbers can be used as part of your warm-up routine to increase blood flow and prepare your body for more strenuous exercise. They can also serve as a cool-down exercise to gradually lower your heart rate.
  8. Home workouts: Mountain climbers are a convenient home workout option as they require minimal space and no equipment. You can include them in your home exercise routine for a quick and effective workout.
  9. Group fitness classes: Many group fitness classes, such as HIIT classes, bootcamps, and circuit training sessions, incorporate mountain climbers as a challenging component of the workout.
  10. Outdoor workouts: If you enjoy outdoor workouts or trail running, you can incorporate mountain climbers into your routine when you come across suitable terrain.

Mountain climbers are versatile and effective, making them a valuable addition to various workout styles. They can be adapted to different fitness levels by adjusting the speed and intensity of the exercise. Always ensure you use proper form to avoid injury and consult with a fitness professional if you’re unsure how to incorporate mountain climbers into your workout routine.