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Mountain Climbers

A fast plank-position running motion for core and heart rate.

Category: blue

Levels: Beginner to Elite

How to do it

1. Start in a high plank, hands under shoulders.
2. Drive one knee toward the chest, then switch fast.
3. Keep the hips level and the shoulders over the hands.

Muscles worked

Core, shoulders, hip flexors

Easier version

Slow the tempo or put your hands on a table.

Harder version

Speed up or pull the knees across the body.

Common mistake

Raising the hips high instead of keeping a plank.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Incline climbers, hands on a chair
2. Intermediate: Mountain climbers
3. Advanced: Cross-body climbers
4. Pro: Spider-man climbers
5. Elite: Full sprint (running)