Mountain-Climber Burpee
Full body burn! Combine strength, cardio, & agility in this intense exercise. Push your limits with the Mountain-Climber Burpee.
The Mountain-Climber Burpee is a compound exercise that mainly works the chest and quads, with help from the core and back. No equipment needed: it uses just your bodyweight.
Mountain-Climber Burpee Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Mountain-Climber Burpee Variations and Alternatives
How to do the Mountain-Climber Burpee
Begin in a standing position.
Drop into a squat position with your hands on the ground.
Kick your feet back into a plank position while keeping your arms extended.
Perform a push-up; this step is optional.
Quickly draw one knee to your chest, then back, and then the other knee, in a running motion as if you're climbing a mountain. Usually perform four mountain climbers (two per leg).
Jump your feet back into the squat position.
Explosively jump up into the air, reaching your arms overhead.
Land and immediately drop back into a squat to begin the next repetition.
This high-intensity exercise is a full-body workout that combines elements of strength, cardiovascular endurance, and agility. It can serve as a standalone workout routine or be part of a high-intensity interval training (HIIT) session.
Mountain-Climber Burpee FAQs
What muscles does the Mountain-Climber Burpee work?
The Mountain-Climber Burpee mainly works the chest and quads, with help from the core and back. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Mountain-Climber Burpee?
None. The Mountain-Climber Burpee is a bodyweight exercise, so you can do it anywhere.
Is the Mountain-Climber Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Mountain-Climber Burpee go on?
It belongs on push day in a push/pull/legs routine.
What are some Mountain-Climber Burpee variations and alternatives?
Similar exercises include the Burpee, Burpee Long Push-Up Jump, Alternating Arm Burpee Leg Raise and Burpee Push-Up.
Training calculators
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