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Mountain Climber Burpee

Step by step instructions, muscle activation and variants for the Mountain Climber Burpee.

HardQuadricepsCore

About this exercise

A high-intensity full-body exercise that combines rapid mountain-climber knee drives with the jump and push-up phases of a burpee. It maximally challenges cardiovascular endurance, core stability, and full-body muscular conditioning.

How to Perform

  • Stand with feet hip-width apart
  • Drop into a high plank by placing your hands on the floor and jumping or stepping your feet back
  • Perform several rapid alternating mountain-climber knee drives, pulling each knee toward your chest in turn
  • Press through your palms and jump your feet toward your hands
  • Explode upward into a jump, reaching your arms overhead at the top
  • Land softly with bent knees and immediately begin the next repetition
  • Keep your core braced throughout and maintain a neutral spine in the plank phase

Muscle Activation

Primary
QuadricepsCore
Secondary
AbsGlutesFront shouldersMiddle chest

About the Mountain Climber Burpee

The Mountain Climber Burpee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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