hiit · bodyweight
Mountain Climbers
Fast core + cardio hit that fits anywhere.
4 × 30–45 sec 8 minrest 30s
Equipment
bodyweight
Rest
30s between sets
Primary muscles
core, shoulders
Also works
cardiovascular, legs
How to do it
- Start in a strong plank position — shoulders over wrists, tight core.
- Drive one knee toward your chest without letting hips pop up.
- Switch legs rapidly like running in place with hands planted.
- Keep your torso still — the movement is in the legs.
Form cues
- ✓Hips low and level
- ✓Fast feet, quiet feet
- ✓Strong plank shape
Common mistakes
- ✗Piking hips up
- ✗Bouncing shoulders forward and back
Progressions
- Slow deliberate reps → fast alternating → cross-body mountain climbers