Cardio & HIIT
How to do Mountain Climbers
Mountain climbers drive the knees toward the chest from a plank, training the core, shoulders and cardio at once.
- Difficulty
- Intermediate
- Equipment
- None or Yoga Mat
- Sets & reps
- 3 rounds of 30-45 seconds
Target muscles
- Rectus Abdominis
- Hip Flexors
- Shoulders
Also works
- Obliques
- Quadriceps
- Chest
- Triceps
PrimarySecondary
Technique
Step-by-step instructions
- Start in a high plank with hands under your shoulders.
- Brace your core and keep your body in a straight line.
- Drive your right knee toward your chest.
- Quickly switch legs, bringing the left knee in as the right leg goes back.
- Continue alternating at a steady pace.
Common mistakes
- Raising the hips too high.
- Letting the hips sag.
- Shoulders drifting behind the wrists.
- Bouncing instead of controlling each step.
Benefits
- Strengthens the entire core.
- Raises heart rate for fat burning.
- Builds shoulder stability.
- Improves coordination and agility.
Mountain Climbers for Core and Cardio
Mountain climbers turn the plank into a dynamic, heart-pumping exercise. Holding a strong plank while running your knees forward challenges your abs, shoulders and hip flexors, making it a favourite in HIIT and core circuits.
Form Cues:
- Keep your shoulders stacked over your wrists.
- Keep the hips level with your shoulders.
- Go slower to emphasise the core, faster for cardio.