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Mountain climbers are one of the most underutilized core exercises, and it's honestly too bad. Because not only are they great for strengthening all ab muscle groups, they're one of the best exercises to give your metabolism an extra boost after your workout.

So this is a must-watch particularly for guys looking for better fat loss exercises. Because as you'll discover, there's a lot that can go wrong with this exercise. So I want to share with you how to do mountain climbers properly along with the biggest mistakes to look out for.

Mountain Climbers – Step-by-Step Technique (0:27)

– Step 1: Set yourself into a press-up/plank position, with your hands just outside shoulder-width apart and a straight line through your head, shoulders, hips, knees, and feet.

– Step 2: Hold your core tight, take a deep breath in, and start driving your knees up towards your chest, alternating legs, as you breathe normally.

– Step 3: Each time you drive your knee up, maintain the straight line through your body and do not allow your butt to stick up or sag.

– Step 4: Each time you drive your knee up, your toe should remain around an inch from the floor. This will help avoid a jumping motion.

Sets, Reps, and Routine Recommendations (1:43)

– Step 5: Set a stopwatch for 30-45 seconds and complete the exercise until your time is up. You can do these in sets, or include them in a circuit with other cardio exercises.

** Pro Tip #1: Start by completing the exercise for 30-45 seconds, in sets or circuits.

** Pro Tip #2: You can find other alternative cardio exercises in our article ’20 Best Exercises For Men’.

Once you learn how to do mountain climbers properly, you'll have an incredible exercise in your routine to give yourself an extra boost in your metabolism after your workout. You don't need a gym, and it's incredibly time-efficient, so I highly recommend you lock in the proper form and incorporate mountain climbers into your workout routine.


More Recommended Videos:
7 Steps to Build Muscle At Any Age:
The Best Fat Loss Workout for Beginners:

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Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

    36 replies to "How to Do Mountain Climbers Properly – Great Core Exercise for Beginners"

    • emjay2d

      Oh god! Not the mountain climbers! I saw you do these on the “8 best fat loss exercises” video… and it was very clear to me how painful/effective these can be 😀 Form is everything btw. 😀 Thanks doc

      • Adamender909

        They are one of the easiest exercises..

      • ThePSBros

        @Adamender909 Lmao

    • Sandeep Gampa

      Great! Anthony, Wonderful core workout that can be done at home. You had great physique 💪👍. Thanks for sharing 🙏

      • kavi viji

        yes! i know!

      • tp Pt


      • Boris G

        tp Pt he meant have 😂

      • Mani Kantan

        Had ?

      • s҉h҉i҉r҉o҉

        @Mani Kantan you know what he meant

    • Amoyar Dever

      This is what I was looking for. Thanks for sharing with us!

      • Mona Ladyconsumer

        Agree – fabulous tips here… I can’t wait to start.

    • JustJeff

      Still my fave (that is, the best!) YouTube fitness channel. Thanks for everything you do for us, Anthony. You inspire me each and every time. I need that more than anything.
      Best to ya, bro.

      • Fit Father Project - Fitness For Busy Fathers

        Thanks for the kind words Jeff! We’re happy you found the FFP Channel. We do our best to provide the highest quality, researched backed content for our audience. Make sure you’ve subscribed, we post a new video daily! 🙂
        -The FFP Training Staff

    • md Monowar

      Wow this is a useful and effective video about how to do Mountain climbers properly. Thanks for your clear explanation.

    • The Big Chimpanski

      Man , I’ve been doing these wrong for years. I always put my climbing foot on the ground. Now I know not to

      • Mani Kantan


      • Abhay Kumar Rajpoot

        Same 😂

    • Malcolm Metty

      wonderful instructive video on the mountain climbers exercise , this exercise is really dynamic and works hard on your core , thanks as always for adding all the sets and reps.

      • Nancy Murphy

        yes i agree! this is very helpful in order to do these exercises properly. I can’t wait to try this in my next workout. thanks for the great video Dr. Balduzzi!

    • Phil M

      I’ll add this to my “office time” mini workout routine. Good one Doc, thanks. 😎

    • mani N

      Excellent content from beginning to end. Sharing useful and effective information in all your detailed and well explained information about How to Do Mountain Climbers Properly.

    • Gabriella Germanotta

      OH man!! Takes me back to the days we had to do these in school!! You do it so effortlessly. I would probably be dying!! Thanks for all your videos!! Can’t wait for the next one

    • Seth

      always hated doing these, but encouraged to try em again now. Thanks for showing us how to do it right!

    • Chocolate Harambe

      One of the best core exercises imo. Great video, thank you very much!

      • Fit Father Project - Fitness For Busy Fathers

        Thanks for watching! 🙂
        -The FFP Training Staff

    • jamesson fernando

      Dynamic exercises . Love it . Keep going brother.

    • SaRE fIn

      Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

    • Arthur Curry

      Wow, not easy but great core workout. Thanks for this amazing routine, great instructions.

    • Jumari Cu Paine

      This is hard and very difficult for people with some extra weight. I sure do appreciate all of your videos and advice, though! Thank you!!

    • chatwithaninja

      ARGH!! I’ve been doing them wrong the whole time! I was landing my feet when they were in the up position, basically bouncing from one position to the other. Thanks! you fixed my morning metabolism workout!

    • P G

      Thank you for sharing the proper form! I’d been scared to reinjure my back

    • R E C

      started doing these as a beginner in working out. it really burns you out at first, but i can do up to 5 minutes now doing sets of 20 seconds with 10 second breaks in between

      • Yalla Miami

        Did it work and u don’t have fat?

      • Aryan Singh

        @Yalla Miami lower body fat and leg fat it burns 🔥 😤

    • Maska Lagao

      Thanks for this video. These mountain climbers are really challenging. When I first started, after doing just 5, I’d be out of breath. Now I can so up to thirty. They’re a great cardio workout.

      • Fit Father Project - Fitness For Busy Fathers

        They are very challenging and a great cardio and core exercise! You’re very welcome Maska 👍🏼

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