Abs & core
Mountain Climbers
From a high plank, you drive your knees in toward your chest one after the other. It's cardio and core work in one, and all you need is a bit of floor.
- Works
- Core, hip flexors, quads, front shoulders, glutes
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank: hands under your shoulders, arms straight and your body in a straight line from head to heels.
- 2Brace your core and drive your right knee in toward your chest.
- 3Switch legs: send the right foot back as the left knee drives in.
- 4Keep alternating at a quick, steady pace, with your hips level with your shoulders.
Cues
- Keep them controlled.
- Drive each knee all the way to your elbow before you switch.
- Shoulders stay stacked over your hands.
Common mistakes
- Hips bouncing up and down. Brace your core and slow down until your hips stay level.
- Short, choppy steps. Fast feet with tiny knee drives don't do much. Bring each knee all the way in.
- Shoulders behind your hands. Shift forward so your shoulders are over your wrists. It's steadier and easier on your shoulders.
Easier
Take the hop out: step one knee in, step it back, then switch. Or put your hands on a bench or step.
Harder
Pick up the pace without letting your hips bounce, or work 40 seconds on and 20 off.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are mountain climbers cardio or strength?
Both. Done at a quick pace, they raise your heart rate like any cardio move. Your core and shoulders hold a plank the whole time, so they build strength too.
