FULL BODY · BODYWEIGHT
How to do the mountain climber
The mountain climber trains your full body. Here is how to do it with good form.
Step by step
- Get down on all fours. Have your hands and knees flat on the floor.
- Straighten your leg to support your lower body on your toes.
- Engage your abs and lift your buttocks several inches toward the ceiling.
- Take a breath and tuck your right knee to your chest in one fluid motion. Exhale.
- Extend the right leg as you breathe in.
- Tuck your left knee to your chest and exhale.
- Keep alternating and maintain a steady tempo from start to finish.
Muscles worked
| Primary | Full Body |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the mountain climber
- Bodyweight Starter3 × 30
- Beginner HIIT Burn3 × 30
- Toned & Lean3 × 45
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your full body
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