Health Shelf

Exercise · Cardio moves

Mountain climbers

Exercise A to Z

  • Cardio

Works: Heart, lungs, core and shoulders.

Add to a routineUsed in 11 timer routines

How to do it

Line drawing of mountain climbers: at the top of a press up with one knee driven in towards the chest, then the other.
  1. Start at the top of a press up, hands under your shoulders.
  2. Drive one knee towards your chest.
  3. Switch legs, so one foot goes back as the other knee comes in.
  4. Keep your hips level and keep going at a steady pace.

Watch out for

Hips bouncing up, and your hands drifting forward of your shoulders.

Make it easier or harder

  1. 1Standing knee drives: hands on a wall at shoulder height, feet stepped back a little. Bring one knee up towards the wall, then the other.
  2. 2Raised climbers: hands on a sturdy chair seat or the bottom stair, feet back so your body is straight.
  3. 3Slow climbers: on the floor, step one foot in and back, then the other.
  4. 4Mountain climbers.
  5. 5Fast climbers: as quickly as you can while keeping your hips level.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Kettlebell swingsGlutes, the backs of your legs, back, grip, heart and lungs.Jumping jacksHeart, lungs, legs and shoulders.Bear crawlShoulders, core, legs and coordination.BurpeesWhole body, heart and lungs.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.