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Cardio · Body Weight
Mountain Climber
Mountain Climber is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the hip flexors 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
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Mountain Climber
- Begin in a plank position on your toes and hands, with your body in a straight line from head to heels.
- Bend your right knee and bring it towards your right elbow and stop when your knee is close to the elbow.
- Return to the starting plank position, then repeat the movement on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Form tips
- Ensure you keep your movements smooth and controlled to maintain form and avoid injury.
- Maintain a steady breathing pattern, exhaling as you bring your knee towards your elbow and inhaling as you return to the plank position.
- Keep your shoulders stable and your core engaged throughout the exercise to enhance effectiveness.
Mountain Climber alternatives
More cardiovascular system exercises
Mountain Climber FAQ
What muscles does Mountain Climber work?
Mountain Climber mainly works the cardiovascular system in the cardio (Rectus Abdominis and Obliques). The hip flexors work as secondary muscles.
What equipment do you need for Mountain Climber?
None. Mountain Climber 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 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 good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Mountain Climber 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?
Other exercises for the cardiovascular system include Suspension Trainer With Grips Mountain Climber, Med Ball Slam Burpees, Stepmill Machine Steps and Battle Rope Alternating Arm Waves.
For developers
Use Mountain Climber in your app
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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