Mountain climbers

3 × 30s  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs · Cardio

How to do mountain climbers

1. Get into a high plank with straight arms and hands under your shoulders.
2. Brace your core and keep your back flat and hips in line.
3. Drive one knee toward your chest quickly.
4. Switch legs in a controlled, alternating rhythm as if running in place.
5. Keep your shoulders steady and don't let your hips rise or sag.
6. Keep a steady pace for 30 seconds breathing continuously.

Mistakes to avoid

• Don't raise your hips up while running; that reduces the core work.
• Don't sag your lower back; brace your abs throughout the exercise.
• Don't let your hands and feet drift apart; keep a stable plank position.
• If you lose your form, slow down or drop to your knees before continuing.

Progression

• Start at a moderate pace for 20-30 seconds and add 5-10 seconds per week.
• Once you control your form, increase the leg speed.
• Build up to 60 seconds keeping your hips low.
• For more difficulty, drive your knees higher or do longer sets with shorter rests.