Mountain climbers
Knees to chest at a steady pace.
Muscles worked · Primary
AbsCardiovascular system
Secondary
Front deltsHip flexors
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Start in a high push-up position.
- Drive one knee toward your chest.
- Switch legs quickly, like running in place.
- Keep your hips low and shoulders over your hands.
Common mistakes
- Hiking your hips up.
- Bouncing through your shoulders.
- Losing body alignment by rushing.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 2 | 40–60 s | 30 s |
| Build muscle | 3 | 40–60 s | 30 s |
| Tone up | 2 | 40–60 s | 30 s |
| Get fit | 2 | 40–60 s | 30 s |
Related exercises
A plan with Mountain climbers, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.