HIIT
Full body
Cardiovascular system
Intermediate
Back to exercises
HIIT
Mountain Climbers
A moving plank that drives the knees toward the chest at speed, blending core stability with cardio conditioning in one floor-based drill.
Photo guide
Alblooshi Fit
Media metadata
Provider: Alblooshi Fit atlas photo guide
Thumbnail: Photo guide
Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.
Suggested use
Sets
4
Time
30s
Rest
30s
HIIT
Core
Beginner
Cardio
Endurance
Gait
Muscles worked
Primary
Abs (rectus abdominis)
Hip flexors
Cardiovascular system
Secondary
Front delts
Quads
Transverse abdominis
Obliques
Equipment
No equipment needed - just your body.
How to do it
- Start in a high plank with hands under shoulders and body in a straight line.
- Brace your core and press the floor away so your upper back stays broad.
- Drive one knee toward your chest without lifting your hips.
- Quickly switch legs, extending one back as the other comes forward.
- Keep alternating in a running rhythm while your torso stays level.
- Continue for the work interval with hips low and steady.
Common mistakes
- Bouncing the hips up and down instead of keeping the torso level.
- Letting the shoulders drift behind the hands, unloading the core.
- Landing each foot with a heavy stomp instead of a quiet tap.
- Shortening the range so the knee barely travels forward.
Safety first
- Slow the tempo to a march if your lower back starts to arch.
- Keep wrists stacked under shoulders; use fists or handles if your wrists ache.
- Choose a grippy surface so your feet don't slide.
Who should avoid or modify
- Wrist, shoulder or lower-back pain aggravated by plank positions.
- Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before high-intensity training.
- Later stages of pregnancy — prolonged front-plank positions may need modification; consult a licensed clinician.
Breathing and tempo
Breathing: Breathe in short, steady cycles matched to your leg drive — for example, exhale every two knee drives.
Tempo: Start at a controlled march and build speed only while your hips stay quiet.
Progressions
Add
