If you’re looking for an exercise that’s both effective and easy to perform look no further than the mountain climbers.
Mountain climbers are a popular bodyweight exercise that can be done anywhere and without any equipment. It’s a full-body workout that provides numerous physical and mental benefits.
Whether you are a beginner or an advanced lifter, mountain climbers can help you achieve your fitness goals and improve your overall health and wellness.
Mountain climbers are a part of high-intensity interval training (HIIT) program that targets multiple muscle groups. This includes your chest, shoulders, arms, abs, quads, and hamstrings.
This move is performed in a push-up position, and the goal is to alternate your knees toward your chest. The movement is rapid and requires muscle coordination along with stability.
In this article, you’ll discover everything related to this exercise from the benefits to the step-by-step guide. So drop that mat and let’s get started!
Benefits of Mountain Climbers
Here are the major benefits of adding mountain climber exercise to your workout routine. These benefits are genuine and backed by scientific research.
Cardiovascular fitness is the ability of your lungs and heart to deliver oxygen and nutrients to your muscles. It plays an essential part while doing physical activity. Improving your cardiovascular fitness can prevent many chronic diseases such as diabetes, obesity, and heart disease.
Mountain climber exercise requires continuous movement that increases your heart rate and challenges your cardiovascular endurance. The rapid motion of your legs improves the blood flow to other parts of your body.
Stability and balance are the ability of your body to maintain its center of gravity during a movement. Both are essential for performing daily activities and sports performance.
Mountain climbers require a stable core to keep your hips level with your body in a straight line. Adding this move to your workout routine can strengthen your core muscles which improve your stability and balance. Engaging the lower body muscles and performing quick movements can improve your muscle coordination which results in better balance.
Endurance is the ability of your body to perform physical activity for a long duration without fatigue. There are many types of endurance like muscular and cardiovascular endurance.
During mountain climbers, you’re doing rapid movements while training large muscle groups that increase your heart rate and breathing. This helps in improving your cardiovascular endurance and blood flow. This exercise can improve your heart health and reduce the risk of injuries. Challenging your full body muscles by doing the repetitive movement for a long time can improve your muscular endurance.
Mountain climbers are a dynamic full-body exercise that strengthens your overall body muscles. This move requires significant upper body strength to maintain proper form and control. Performing mountain climbers regularly builds strength in your chest, shoulder, and arm muscles.
The activation of your leg muscles while rapidly switching legs can strengthen your major lower body muscles including the quadriceps, glutes, and calves. Mountain climbers require the constant engagement of your abdomen which helps in building a strong core.
Mountain climbers are a great addition to any weight loss routine due to their high efficiency in burning calories. This high-intensity interval training exercise engages multiple muscle groups that help in shedding unwanted pounds.
The exact number of calories burned during the exercise depends on many factors like age, weight, and overall fitness level. For example, if you weigh around 150 pounds then you can burn 10-12 calories per minute.
How to Perform Mountain Climbers Exercise
Here is a step-by-step guide on how to do mountain climbers correctly. These instructions are essential for improving your form and reducing the risk of injuries.
1. Start this exercise in a plank position with your hands extended and directly under your shoulders. Keep your body in a straight line from head to toe. Activate your core and keep your hips level with your body.
2. Raise your right leg off the ground and bend your knee to bring it closer to chest level. While moving your right leg, keep your left leg extended and stable. Breathe in while moving your knee towards your chest.
3. Return your right leg to the initial position. Breathe out while moving your leg back to the start. Simultaneously switch legs to perform the same procedure. Continue to alternate your legs in a rapid motion. This is the correct technique to do mountain climbers.
4. Try to perform this exercise for 20-30 seconds per set. Increase the time gradually as you master the form.
Helpful Tips For Mountain Climbers
Here are some of the tips to prevent common mistakes during the mountain climbers. These tips will help you in getting the most out of this move.
Keep your back straight
Avoid arching your back or moving your hips toward the ground. Engage your abdominal muscles and keep your back straight throughout the movement.
Place your hands below your shoulders
Make sure your hands are directly under your shoulders to maintain proper alignment with your body. Avoid putting too much stress on your shoulders.
Mountain climber exercise is an intense move that requires the correct technique to deliver the best results. Avoid rushing the exercise and focus on maintaining a proper form.
The mountain climber is a high-intensity bodyweight exercise that trains your full body using fast-paced movements. Doing this exercise regularly can improve your cardiovascular endurance and overall fitness level. The rapid movement helps in accelerating your heart rate and burning a large number of calories. Performing this move with the correct technique is essential to reap all the major benefits.
Mountain climbers are versatile and can be performed by anyone without any equipment. Adding this move to your workout routine will benefit your health and can be easily blended with any workout program. Try mountain climbers today to witness the benefits that it offers.