Mountain Climbers
Mountain climbers are a dynamic plank variation that torch calories while building core stability and hip flexor endurance. They elevate the heart rate quickly, making them ideal for HIIT intervals.
Calorie Burn Highlights
280
kcal estimated
8
Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 8 means this activity burns 8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Mountain Climbers
- 1
Start in a high plank with wrists directly under shoulders and body in a straight line.
- 2
Drive one knee toward your chest while keeping the other leg extended.
- 3
Quickly switch legs in a running motion, maintaining a level back.
- 4
Keep hips low (avoid piking) and move at a controlled, brisk pace.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Blueberry Scone (~280 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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