Quadriceps
Mountain Climbers
A fast bodyweight drill in a plank position where you drive your knees alternately toward your chest to raise heart rate and challenge the core.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 28–46 kcal (±25 %)
Muscle mass worked26 %
Effort during a set12.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Start in a high plank with your hands under your shoulders.
- 2Align your body from head to heels.
- 3Brace your core and keep your hips level.
How to perform
- 1Drive one knee toward your chest.
- 2Quickly switch legs, extending the first leg back as you bring the other knee forward.
- 3Keep your hips low and your shoulders over your hands.
- 4Continue alternating at a steady quick pace.
