How to Do Mountain Climbers
Mountain climbers are a brilliant no-equipment move — part core exercise, part cardio blast. Here’s how to do them properly and fit them into a workout.
How to do them
- Start in a high plank — hands under shoulders, body in a straight line, core braced.
- Drive one knee toward your chest, then quickly switch legs.
- Keep alternating in a running-like motion.
- Keep your hips low and level — don’t let them pike up or sag.
How to use them
- Great in HIIT circuits — e.g. 30 seconds on, rest, repeat (HIIT).
- Start slow and controlled to nail form, then speed up for cardio.
- Keep the plank position solid — don’t bounce your hips.
- Perfect for home workouts — no equipment needed.
Keep your hips low and core braced — mountain climbers are a moving plank first, cardio second. Don’t let the hips pike up.
Quick answers
What do mountain climbers work?
The core, shoulders and hip flexors, plus a strong cardio element. They’re a great no-equipment full-body conditioning move.
Are mountain climbers good for belly fat?
They burn calories and train the core, which helps overall — but you can’t spot-reduce. Fat loss still needs a calorie deficit.
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