Perform on any flat surface with enough space to extend your body in plank position; use a yoga mat, towel, or carpet for wrist comfort
💡 Pro tip: Place hands on a slightly elevated surface like a bottom stair step if wrists are sensitive
Exercise mat or open floor space
Safety: Ensure floor surface is not slippery; maintain proper plank alignment throughout to protect lower back
Mountain climbers are an exceptional full-body conditioning exercise that elevates heart rate while building core strength and shoulder stability. This dynamic movement improves cardiovascular endurance, coordination, and functional fitness while requiring zero equipment, making it perfect for high-intensity interval training and metabolic conditioning workouts.
Regressions for building up strength
Reduces load on core and shoulders by placing hands on elevated surface, making movement more accessible
Reduces cardiovascular demand and allows focus on form by performing movement at controlled pace
Eliminates the dynamic component by simply tapping knees to ground from plank position
Progressions for advanced athletes
Increases oblique engagement and coordination by driving knee toward opposite elbow
Adds explosive jump and full-body coordination by combining mountain climbers with burpee movement
Increases core stability demands and hamstring engagement by using sliders under feet
Progress when you can maintain perfect plank alignment for 30-45 seconds of continuous mountain climbers at moderate pace without form breakdown, hips staying level, and breathing remaining controlled throughout the set