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How to Do Mountain Climbers

Elevate your fitness routine with our step-by-step guide on how to do mountain climbers, a dynamic exercise that torches calories and strengthens your entire body.

  • 19 Oct 2023
  • 4 min read

Getting your body moving is one of the best ways to build strength, improve cardiovascular fitness, and work your muscles simultaneously. Mountain climbers can help you get your full body moving effectively.

This exercise gets its name from the movement’s similarity to mountain climbing. Your arms, legs, abs, and cardiovascular system get a workout when you do exercises like mountain climbing. You may benefit from improved balance, coordination, and strength in your core muscles. In short, you get a full-body workout quickly with mountain climbers.

In this article, we'll explain how to do mountain climbers clearly and concisely.


Steps for mountain climbers

  • Starting position

Start in a high plank posture, placing your hands just beneath your shoulders on the ground. Using your core muscles for stability, your body should be positioned in a straight line from head to heels.

  • Engage your core muscles

Concentrate on strengthening your core muscles before you begin to move. Doing so will allow you to maintain good form the entire time and avoid lower back pain.

  • Start the movement

Bring your right knee to your chest while raising your right foot off the ground. Do not let your foot flex. Engage your core muscles while making sure your hips are levelled.

  • Alternate between both legs

Put your left knee up against your chest as you lower your right foot back to the start position. Continue rhythmically and steadily switching your legs.

  • Speed and pace

Start out slowly to give yourself time to perfect your form and movement. You may increase the pace as you get more comfortable to raise your heart rate and make the activity more challenging.

  • Breathing

Keep your breathing steady throughout the activity. Exhale as you extend your leg back, and inhale as you pull your knee in.

Also read:

  • Keep your alignment correct
  • Avoid any drooping or lower back arching by keeping your body in a straight line. During the action, don’t let your hips lift or fall excessively.

    • Duration

    Choose a specified number of repetitions (for example, 20 reps for each leg) or time intervals (for instance, 30 seconds on, 10 seconds off), depending on your degree of fitness and training goals. Experienced fitness enthusiasts may try the exercise for 45 to 60-second intervals.

    • Sets & rest

    Take rest between each of your sets to give your muscles a chance to relax. Continue the sets every day until you meet your fitness goals. Raise the level of intensity as your strength improves.

    • Modifications

    If you find the exercise challenging, you can slow down your speed or place your hands on an elevated surface, such as a bench or flight of stairs.



    By following this step-by-step guide on how to do a mountain climber, you can benefit from working out your upper body, lower body and core. You must include this dynamic exercise in your fitness routine if you want an intense and effective workout to keep your body in shape.

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