ConditioningIntermediate
Mountain climbers
A fast core-and-cardio move that raises the heart rate quickly.
- Primary muscles
- Core, hip flexors, shoulders
- Suggested target
- 3 sets × 30 seconds
- Difficulty
- Intermediate
How to do it
- 1Start in a high plank, hands under your shoulders, core tight.
- 2Drive one knee toward your chest, then switch quickly.
- 3Keep your hips low and level, shoulders over your hands.
- 4Move at a controlled, steady pace for the set time.
Beginner notes
Slow the pace right down and focus on stable hips before adding speed.
Common mistakes
- Hips bouncing high.
- Hands drifting forward.
- Holding your breath.
Progression
Increase the pace or time gradually once your form stays solid.
Safety
Ease off if you feel wrist strain; rest on your knees between sets.