Day 4 of 10
Core and cardio
Mountain Climbers
Mountain Climbers is day 4 of the 10-exercise rotation (focus: Core and cardio). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A dynamic cardio and core exercise that builds endurance, strength, and coordination while elevating heart rate.
How to do mountain climbers
- Start in a plank position with hands shoulder-width apart, body in a straight line.
- Bring one knee toward your chest while keeping the other leg extended.
- Quickly switch legs, bringing the extended leg toward your chest while extending the other.
- Continue alternating legs in a running motion while maintaining plank position.
- Perform for desired duration or repetitions.
Beginner version
- Perform the movement at a slower, controlled pace rather than quickly.
- Focus on maintaining proper plank form rather than speed.
- Take breaks as needed to maintain form and prevent fatigue.
- Gradually increase speed and duration as fitness improves.
Form tips
- Keep your hips level and body in a straight line - don't let them pike up or sag.
- Engage your core throughout.
- Bring your knees as high as comfortable while maintaining form.
Muscles worked
Primary: Core (Rectus Abdominis, Obliques), Shoulders, Chest. Secondary: Hip Flexors, Quadriceps, Cardiovascular system.
The 5-minute mountain climbers workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Mountain Climbers is day 4 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info