Mountain Climber Variations:
Beginner – Knee Tuck (easier): Perform as described above but tuck your knees into your chest every time you bring them in towards your elbows. Intermediate – Star Tuck (harder): As you tuck each knee in, open up the leg and reach out like a star before tucking it back in for rep number two (work both sides equally). Advanced – Running Man (very difficult): Perform as described above, but after completing one set on the right, complete the next set on the left before resting for 1-2 minutes.
Best Exercises for Mountain Climbers:
Many exercises can help mountain climbers. One is to do a basic squat. Another is to do a lunge. These exercises help to strengthen the lower body, which is important for doing mountain climbers effectively.
Standing on the ground, raise one knee. Bring it towards your chest and pull it out to the side while bringing your body towards that foot. Pause, then return to a standing position and lower the leg back to the ground. Repeat with the other foot.
This is meant as a warm-up or a finisher, a final exercise at the end of a workout designed to bring all of your muscles “up.” The mountain climber gets its name from how it looks when well-executed: like you are climbing up an invisible mountain. Mountain climbers are great for improving cardio because they get your heart rate elevated quickly, but also force you to give quick bursts of effort alternating slowly between legs. This combination makes them particularly good for improving VO2 max and anaerobic threshold. Mountain climbers also require coordination and balance, so by doing them you will improve these capacities as well.
Mountain Climbers are a great exercise to do for your core and leg muscles. They require the use of almost every muscle in your body, making them an excellent workout. Mountain climbers will work on increasing stamina, endurance, strength of their muscles, and balance; it is also known to burn around 200 calories per half-hour of doing this exercise.
To get the most out of mountain climbers try alternating between three exercises like squats, planks, pushups, or any other activity that you can alter between each repetition. This way your body never has time to get used to one movement – which means you’re constantly working hard! If you have yet to do a mountain climber before here’s how it works:
Begin in a plank position with your body in a straight line, feet hip-width apart. With your core engaged, bring one knee up to the outside of your elbow on the same side. Alternate legs quickly while constantly moving forward (use short strides).
If you’re looking for an easy way to get started, try planking! Then every time you’re in that position switch your leg position between front and behind. Or try holding each mountain climber variation for 10 seconds at a time – that will certainly get the heart rate up.
Squats are great for working out your lower body. To get the most out of mountain climbers make sure you keep squatting until it’s completely burned out – don’t stop before then or else you’ll be building bad habits. To do a basic squat:
Stand with your feet shoulder-width apart and chest high, then sit back into a squat position as if you’re about to sit in an imaginary chair behind you. Keep your weight on the heels of your feet as you lower down. You should feel the tension primarily in the quadriceps (front thighs) and gluteus muscles (butt). At first, this exercise will be difficult but as you progress it will become easier because those areas are strengthening.
To get more out of mountain climbers consider doing lunges too. While squats are meant to focus on the main leg muscles, lunges are for the inner thighs so by switching between them every once in a while one muscle gets worked without getting too tired.
Stand with your feet together, shoulders back, and chest high. Step forward with one leg so that the legs are about two feet apart from each other. Slowly lower down until the front knee is bent at a 90-degree angle while keeping the back leg straight without locking or hyperextending it. Then push into the ground with your front foot to stand up again. This exercise should create tension in the quadriceps, hamstrings, groin muscles, and calves of both legs making this a great exercise for working out your entire lower body.
Don’t forget to drink lots of water after doing mountain climbers! Your muscles will be breaking down due to all of this cardio so make sure you’re drinking water to replace the fluids you’re losing while sweating.