The mountain climber, a dynamic bodyweight exercise, primarily targets the core while engaging multiple muscle groups, including the shoulders, arms, chest, and legs. To perform this move, start in a high plank position with your hands beneath your shoulders and your body in a straight line from head to heels.

From here, draw one knee towards your chest, keeping the core engaged to maintain stability. Quickly switch legs, extending the first leg back while driving the other knee forward. This alternating movement mimics the motion of climbing, hence the name. The intensity of the exercise can be adjusted by controlling the pace; a faster speed ups the cardiovascular challenge, making it an excellent choice for HIIT workouts.

In addition to building strength and endurance, mountain climbers improve agility and coordination. They're easy to incorporate into various workouts, whether as a warm-up, a mid-session burn, or a standalone cardio blast. Plus, they require no equipment, making them accessible for home workouts or gym sessions.