- Start in a high plank position with your hands directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Brace your core and squeeze your glutes.
- Lift one foot off the floor.
- Drive one knee toward your chest.
- Return that foot to the starting position.
- Immediately drive the opposite knee forward.
- Continue alternating legs in a controlled rhythm.
- Keep your hips level throughout the movement.
- Continue for the prescribed time or repetitions
PT Will Duru’s Perspective
The bodyweight mountain climber is one of the best exercises for improving fitness while strengthening your core.
I like this movement because it combines cardiovascular training with core stability. Your shoulders, hips, and abs all work together while your heart rate increases.
It’s an excellent exercise for people who want to improve conditioning without equipment.
Add bodyweight mountain climbers to your programme if you want stronger abs, better endurance, improved coordination, and increased calorie burn.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds core strength
- Improves cardiovascular fitness
- Burns calories
- Strengthens the shoulders
- Improves hip mobility
- Enhances coordination
- Requires no equipment
Why Train the Core?
Your core is responsible for stabilising your spine and helping you move efficiently.
Strong core muscles can help:
- Improve posture
- Increase balance and stability
- Support lower-back health
- Improve athletic performance
- Enhance lifting technique
- Improve movement efficiency
- Increase body control
A strong core helps improve almost every exercise, from squats and deadlifts to press-ups and pull-ups.
What Type of Workout Does This Exercise Fit Into?
The Bodyweight Mountain Climber works well in:
- Core workouts
- HIIT workouts
- Fat-loss workouts
- Full-body workouts
- Functional fitness programmes
- Athletic conditioning
- Home workouts
- Bodyweight circuits
Use it during the middle or end of a workout to increase your heart rate and challenge your core.
Sample Core and Conditioning Workout Programme
Beginner Workout
- Forearm Plank – 3 sets × 30 seconds
- Bodyweight Mountain Climber – 3 sets × 20 seconds
- Bird Dog – 3 sets × 10 reps per side
- Dead Bug – 3 sets × 10 reps per side
Intermediate Workout
- Bodyweight Mountain Climber – 3 sets × 30-45 seconds
- Plank Jumping Jack – 3 sets × 30 seconds
- Bodyweight Jump Squat – 3 sets × 10 reps
- Burpees – 3 sets × 10 reps
- Plank Get-Up – 3 sets × 10 reps per side
12REPS Coach Recommendation
I like using Bodyweight Mountain Climbers as part of a conditioning circuit or at the end of a workout.
A simple fat-loss circuit could look like:
- Bodyweight Jump Squat
- Bodyweight Mountain Climber
- Bodyweight Press-Up
- Plank Get-Up
- Burpees
Complete 3 to 5 rounds with 30 to 45 seconds of work and 15 to 30 seconds of rest between exercises.
Frequently Asked Questions
Are bodyweight mountain climbers good for beginners?
Yes. Start slowly and focus on maintaining a stable plank position.What muscles do bodyweight mountain climbers work?
They mainly work the rectus abdominis, transverse abdominis, obliques, hip flexors, shoulders, glutes, and core stabilisers.Are mountain climbers good for fat loss?
Yes. They elevate your heart rate and can help increase calorie expenditure when included in a balanced training programme.Should I move as fast as possible?
No. Prioritise good form first, then gradually increase your speed.How long should I perform mountain climbers?
Aim for 20 to 45 seconds per set or 15 to 30 repetitions per leg while maintaining control.
