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Muscles worked
Target
Also works
- Equipment
- None
- Level
- Beginner
- Tempo
- Quick and steady intervals
How to do the mountain climber
- 1Start in a high plank with hands under your shoulders.
- 2Drive one knee toward your chest.
- 3Switch legs in a smooth running rhythm.
- 4Keep your hips level with your shoulders.
When to pick it: Pick it for conditioning circuits or a short, intense core finisher.
Form cues
- Hips stay low
- Shoulders over the hands
- Quick feet, quiet landings
Common mistakes
- Hips bouncing high
- Shoulders drifting behind the hands
- Short, sloppy steps
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Intervals
| Goal | Rounds | Work | Recover |
|---|---|---|---|
| Beginner | 6 rounds | 20 s on | 40 s easy |
| Building | 8 rounds | 30 s on | 30 s easy |
| Advanced | 10 rounds | 40 s on | 20 s easy |
Work hard enough that talking is difficult, then recover fully enough to keep your form on the next round. Get a full 4–12 week program →
Swap it for
Similar effort, different movement.
