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"headline":"4 Benefits Of The Mountain Climbers Exercise",
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"description":"The mountain climbers exercise is versatile, highly effective, and low-impact. Here's how to do them, and 3 workouts you can try anywhere!",
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"text": "Setup<ul><li>Start in a plank position*: <ul><li>Four points of contact with the floor (two hands, two feet).</li><li>Keep your head tall and your chin tucked.</li><li>Grip the floor with your fingers and squeeze your shoulders to activate them.</li></ul></li><li>Squeeze the glutes and the abs—both should be active the whole time.</li></ul>If this hurts your wrists, turn your fingers out to the side or do the exercise on your knuckles.<br>Performance<ul><li>Pull the right knee into your chest (or as close as you can).</li><li>In a quick motion, switch legs: straighten the right knee back to a plank position, then bring your left knee up toward your chest.</li><li>Without letting your hips rise (or sag), keep alternating between the right and left leg.</li></ul>"
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<article>
<div>
<ul>
<li><a href="#section1">What Are Mountain Climbers Exercise Good For? (4 Benefits)</a></li>
<li><a href="#section2">How To Do Mountain Climbers</a></li>
<li><a href="#section3">Mountain Climbers Exercise Progression</a></li>
<li><a href="#section4">3 Mountain Climber Workouts</a></li>
</ul>
</div>
<section>
<p>Very few exercises can improve strength, build your core, and give you a great cardio workout all at the same time.</p>
<p>But that's exactly what the 'mountain climbers' exercise can do for you. Across the board, fitness experts agree that mountain climbers are easy to learn and versatile.</p>
<p>And because they're low-impact on the joints, pretty much anyone can add them to their workouts.</p>
<p>Here are 4 awesome benefits of mountain climbers, 3 beginner variations of the exercise, and 3 workouts you can try this week!</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>What are mountain climbers exercise good for? (4 benefits)</h2>
<p>Mountain climbers are a popular core exercise across plenty of workout styles—and for good reason. It’s important to know what you’re getting into when you try out any new movement, so here’s a list of reasons that mountain climbers are a favorite exercise of ours!</p>
<h3>1. They're an awesome cardio workout</h3>
<p>This exercise works some of the biggest muscle groups in your body—the shoulders, <a target="_blank" href="https://www.warriormade.com/content/exercise/7-minute-abs-circuit-workout/" rel="noreferrer">abs</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a>, glutes, <a target="_blank" href="https://www.warriormade.com/content/exercise/hamstring-workouts/" rel="noreferrer">hamstrings</a> and quads.</p>
<p>Your heart and lungs work hard to pump freshly oxygenated blood to these muscles, meaning you get a killer cardio workout.</p>
<p>Many reps can be completed in a short period of time, so your heart rate stays elevated without completely burning you out.</p>
<p>Regularly incorporating cardio exercise into your routine is incredibly beneficial, as it burns calories, improves your blood lipids and blood glucose levels, and reduces your risk for many diseases, especially heart disease. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441819/#:~:text=Regular%20exercise%20plays%20a%20key,and%20generally%20quality%20of%20life." rel="nofollow noreferrer">1</a></sup></p>
<h4>Do mountain climbers burn fat?</h4>
<p>Definitely. When done at high-intensity, mountain climbers are a great way to burn body-fat.</p>
<p>Why? Shorter, high-intensity forms of exercise are better for burning fat than long, steady-state cardio sessions. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/" rel="nofollow noreferrer">2</a></sup></p>
<p>This is because high-intensity exercise boosts your metabolism for up to 14 hours after you exercise—meaning you keep burning calories and fat throughout the day.<sup><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/21311363/" rel="nofollow noreferrer">3</a></sup></p>
<p>Mountain climbers can be repeated many times in a short period of time, causing your breath and heart rate to increase (but not so much that you have to stop). This will give you a fantastic fat-burning metabolic boost.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885974/" rel="nofollow noreferrer">4</a></sup></p>
<h3>2. They're great for building core strength</h3>
<p>You won't find a better exercise than mountain climbers for developing total core strength.</p>
<p>In fact, mountain climbers are more effective <i>and</i> safer than two of the most popular core exercises (sit-ups and crunches).</p>
<p>Why? For starters, the exercise starts in a <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank</a> hold, which by itself is an amazing exercise that develops stability across your entire core. But it's really the motion of mountain climbers that hits your core in a totally different way.</p>
<p>As your knee drives towards your chest, the smaller stabilizer muscles surrounding your trunk (abdominals, back) must hold your body still while supporting your spine.</p>
<p>This strengthens not only the abs, but the <a target="_blank" href="https://www.warriormade.com/content/exercise/exercises-for-hip-pain/" rel="noreferrer">hip flexors</a>, obliques, and lower back, too.</p>
<p>Contrast this with sit-ups or crunches, which only work your abs and don't do much for the surrounding core musculature. Studies show this can lead to muscle imbalances! <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19812508" rel="nofollow noreferrer">5</a></sup></p>
<p>But by developing more well-rounded core strength, your spine will be better protected and you'll be at a lower risk for developing low back pain. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/" rel="nofollow noreferrer">6</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/" rel="nofollow noreferrer">7</a></sup></p>
<h3>3. They activate the glutes</h3>
<p>The <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a> (butt muscles) are some of the largest muscles in your body. Without them, you couldn't walk, run, or even maintain an upright posture. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK538193/" rel="nofollow noreferrer">8</a></sup></p>
<p>Problem is, many people's glutes are underdeveloped—at least when compared to the leg muscles on the front of their body (the quadriceps). This is known as 'quad dominance'. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096145/#:~:text=Quadriceps%20dominance%20refers%20to%20the,and%20stabilize%20the%20knee%20joint." rel="nofollow noreferrer">9</a></sup></p>
<p>Quad-dominant people are more prone to knee, hip and ankle injuries. And if your glutes are underdeveloped, exercises like squats and lunges will be more difficult for you.</p>
<p>Mountain climbers activate the glutes <i>twice</i> each time you do a set: they get squeezed tight before you start the movement, and then get worked each time you drive your knee to your chest.</p>
<p>So whether you're quad-dominant or just aiming to tone your glute muscles, this movement can be a fantastic addition to your workouts.</p>
<h3>4. They're low-impact</h3>
<p>There are no jumping portions of the mountain climbers exercise. This makes it an especially useful movement if you have <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">joint pain</a> or any type of movement restrictions due to mobility or past injuries.</p>
<p>Many popular exercises used in high-intensity workouts (like burpees, jumping lunges, or jump squats) can't claim this unique low-impact feature. Jumping is commonly incorporated in cardio exercises because it spikes the heart rate up.</p>
<p>But mountain climbers are just as effective as these movements, and accessible to more people.</p>
<p>And if you find that you can't do a full mountain climber just yet, there are even 3 easier versions you can start with (see the workout progression below).</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>How to do mountain climbers</h2>
<p>Below you'll find the 2 components for doing mountain climbers properly: the setup and performance.</p>
<p>Practice the setup first, then move onto the movement portion. This will help you do this exercise safely.</p>
<h3>Setup</h3>
<ul>
<li>Start in a plank position*:
<ul>
<li>Four points of contact with the floor (two hands, two feet).</li>
<li>Keep your head tall and your chin tucked.</li>
<li>Grip the floor with your fingers and squeeze your shoulders to activate them.</li>
</ul></li>
<li>Squeeze the glutes and the abs—both should be active the whole time.</li>
</ul>
<p><i>*If this hurts your wrists, turn your fingers out to the side or do the exercise on your knuckles.</i></p>
<h3>Performance</h3>
<ul>
<li>Pull the right knee into your chest (or as close as you can).</li>
<li>In a quick motion, switch legs: straighten the right knee back to a plank position, then bring your left knee up toward your chest.</li>
<li>Without letting your hips rise (or sag), keep alternating between the right and left leg.</li>
</ul>
<p>If you begin rocking side to side or your hips elevate, pause and reset. Go back to a plank position and start again.</p>
<h3>How many mountain climbers should you do?</h3>
<p>50 to 100 reps in a session is a reasonable number to start with (each side counting as one rep). But when you first try these, really focus on technique.</p>
<p>For example, if you can't bring your knee all the way to your chest because your hips are tight, don't add reps just yet. Stay at 50 total reps for the workout (or less) and work on driving that knee as high as you can.</p>
<p>Over time your mobility will improve, and then you can add reps!</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section3">
<h2>Mountain climbers exercise progression</h2>
<p>Here are 4 beginner and intermediate variations to the mountain climbers exercise.</p>
<p>This progression moves you from vertical (beginner) to horizontal (advanced). The more horizontal your body is during the exercise, the more difficult it will be. Try them all and find the one that works for you at your current fitness level.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HIGH-CHAIR-MARCHING.gif" alt="High chair marching">
<h3>1. High chair marching</h3>
<p><strong>Level</strong>: Beginner</p>
<ul>
<li>Start in a high chair plank.</li>
<li>Bending your knee, bring your leg up to your chest (or as high as you can).</li>
<li>Return your right leg to the floor, then repeat on the other side.</li>
<li>Keep doing this at a steady pace, like you're marching.</li>
</ul>
<p><i>*Keep the body steady. Don't let the momentum of your legs sway you from side to side.</i></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LOW-CHAIR-MARCHING.gif" alt="Low chair marching">
<h3>2. Low chair marching</h3>
<p><strong>Level</strong>: Beginner</p>
<ul>
<li>Start in a low chair plank—your body is more horizontal here, which makes it more difficult.</li>
<li>Bending your right knee, bring your leg up to your chest (or as high as you can).</li>
<li>Return your right leg to the floor, then repeat on the other side.</li>
<li>Keep doing this at a steady pace, like you're marching.</li>
</ul>
<p><i>*Again, keep the body steady. Don't let the momentum of your legs sway you from side to side.</i></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/PLANK-MARCHING.gif" alt="Plank marching">
<h3>3.Plank marching</h3>
<p><strong>Level</strong>: Intermediate</p>
<ul>
<li>Start in a plank on hands position.</li>
<li>Bending your right knee, bring your leg up to your chest (or as high as you can).</li>
<li>Return your right leg to the floor, then repeat on the other side.</li>
<li>Keep going at a steady pace. When you're ready to turn up the intensity, proceed to #4.</li>
</ul>
<p><i>*You've got all your bodyweight on the floor now, but it's still important to keep your body in one straight line.</i></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/CROSS-BODY-MOUNTAIN-CLIMBERS.gif" alt="Mountain climbers">
<h3>4. Mountain climbers</h3>
<p>See the cues from the previous section!</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section4">
<h2>3 Mountain climber workouts</h2>
<p>Each mountain climbers exercise workout below was designed with a specific fitness goal in mind. Try adding them to your routine once a week for the next 3 to 4 weeks!</p>
<h3>Fat-burning mountain climbers workout</h3>
<p><strong>Circuit</strong>: Do a 12 minute circuit training workout using 4 exercises (3 rounds).</p>
<ol>
<li>Mountain climbers</li>
<li>Burpees/burpee walkouts</li>
<li>Supported sit to stands</li>
<li>Bunny hops</li>
</ol>
<p>Complete as many reps as you can with perfect form. Avoiding rushing through the movements to get a better score. It'll pay off in the long run!</p>
<h3>Strength training mountain climbers workout</h3>
<p><strong>Supersets</strong>: Do 3 "supersets" (do the A and B portion back to back, with no rest in between) of each movement pair. Rest 1 minute between rounds.</p>
<ol type="A">
<li>15 Kneeling push-ups</li>
<li>30 Mountain climbers</li>
</ol>
<ol type="A">
<li>15 fully extended sit to stands</li>
<li>30 Mountain climbers</li>
</ol>
<ol type="A">
<li>15 Narrow stance row and fly</li>
<li>30 mountain climbers</li>
</ol>
<h3>Core mountain climbers workout</h3>
<p><strong>Alternating HIIT</strong>: Do 20 seconds of work, 10 seconds of rest x 8 rounds for each exercise.</p>
<ul>
<li>Reverse planks</li>
<li>Mountain climbers</li>
<li>Low bear hold</li>
<li>Mountain climbers</li>
<li>High side plank</li>
</ul>
<p>For full exercise descriptions, check out this 15 <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises/" rel="noreferrer">Plank Exercises article</a>!.</p>
<p>As versatile and effective as this bodyweight exercise is, we think you'll be happy with the results no matter which workout you choose.</p>
<p>Just remember to dial in the technique (especially the setup) before you get started. Quality always trumps quantity when it comes to mountain climbers (and any type of exercise)!</p>
</section>
</article>
