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Waist · Body Weight
Mountain Climber Jumps
Mountain Climber Jumps is an intermediate compound plyometric exercise that works the abs (waist), with the shoulders, quadriceps and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Abdominals
- Hip Flexors
Secondary muscles
- Shoulders
- Quadriceps
- Chest
How to do Mountain Climber Jumps
- Start in a high plank with your hands under your shoulders.
- Jump one foot forward toward your hands, with the other leg extended behind.
- Switch legs in mid-air so the opposite foot lands forward.
- Keep switching quickly while holding your hips level.
Form tips
- Keep your shoulders over your hands.
- Don't let your hips bounce up.
Mountain Climber Jumps alternatives
More abs exercises
Mountain Climber Jumps FAQ
What muscles does Mountain Climber Jumps work?
Mountain Climber Jumps mainly works the abs in the waist. The shoulders, quadriceps and chest work as secondary muscles.
What equipment do you need for Mountain Climber Jumps?
None. Mountain Climber Jumps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Mountain Climber Jumps should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Mountain Climber Jumps good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Mountain Climber Jumps burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Mountain Climber Jumps?
Other exercises for the abs include Landmine Rotational Lift to Press, Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core), Plate Wood Chopper and Ab Wheel Right Out.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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