{"id":52451,"date":"2016-09-19T07:15:20","date_gmt":"2016-09-19T11:15:20","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=52451"},"modified":"2016-09-29T11:21:35","modified_gmt":"2016-09-29T15:21:35","slug":"mountain-climbers-ab-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/mountain-climbers-ab-workout\/","title":{"rendered":"5 Mountain Climbers for Seriously Sculpted Abs"},"content":{"rendered":"
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Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

Planks<\/a>, crunches<\/a>, Russian twists<\/a> \u2014 we\u2019re no strangers to the classic ab exercises. But if you want to dial up the intensity without slogging through tons of reps, consider adding mountain climbers to your core routine<\/a>. These sweat-inducing ab exercises demand stability from the shoulders and core, while delivering plyometric training<\/a> via the quick (but controlled) knee drives. Strength and cardiovascular endurance aside, this bodyweight move will also help build range of motion in those pesky tight hips (mobility<\/a> FTW).<\/p>\n

Even better: Taking your fitness to great heights (without actually going anywhere) takes no time at all. Just a few sets tacked onto your usual circuits or\u00a0Tabatas<\/a> is all you need to feel the fire in your abs.\u00a0Refresh your fall fitness routine with these\u00a0five mountain climber variations from our favorite Daily Burn 365<\/a> trainers.<\/p>\n

RELATED: <\/strong>Ab Challenge: 5 Planks to Sculpt Your Core<\/a><\/p>\n

5 Mountain Climbers to Sculpt Your Abs<\/strong><\/h2>\n
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GIF: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

1. Army Crawl Mountain Climbers
\n<\/strong>If you\u2019re training for an upcoming Spartan race, mud race<\/a> or obstacle course<\/a>, you\u2019ll want to perfect this mountain climber variation. The gritty move mimics the experience of treading through mud and barbed wire. Engaging your abdominals muscles, obliques<\/a>, shoulders and arms, this exercise challenges your stability, too.<\/p>\n

How to: <\/strong>Get into a forearm plank position with a neutral spine and hands curled into fists (a)<\/strong>. Bend your right knee and inch your right foot toward your right elbow. At the same time, maintaining your forearm plank, bring your left arm forward (b)<\/strong>. Then, bend your left knee and inch your left foot toward your left elbow and bring your right arm forward (c)<\/strong>. Place your left foot over your right foot to get into a forearm side plank with your body facing the left side. Engaging your core for balance, lift your left hand to the sky with your fingertips reaching for the ceiling (d)<\/strong>. Return to the starting position and begin the exercise on the left side this time\u00a0(e)<\/strong>.<\/p>\n

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GIF: Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

2. Plank Jack Mountain Climbers
\n<\/strong>Combine your love for jumping jacks <\/a>and planks<\/a> (just us?) in this ultimate heart-pumping core move. This mountain climber not only tests the limits of your heart rate, but also works your abs, thighs<\/a> and glutes<\/a> as you hop back up to standing position.<\/p>\n

How to: <\/strong>Get into a high plank position with your shoulders aligned with your hands (a)<\/strong>. Using your lower abdominal muscles, do three jumping jacks, landing softly on the balls of your feet. Be sure to keep your upper body still and your shoulders and triceps engaged (b)<\/strong>. Bring your feet together and hop forward to meet your hands. Stand up tall and repeat (c)<\/strong>.<\/p>\n

RELATED: <\/strong>Short on time? Your 6-Minute Ab Workout<\/a><\/p>\n

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GIF:\u00a0Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

3. Kickboxing Mountain Climbers
\n<\/strong>This kickboxing-inspired<\/a> mountain climber brings your heart rate up \u2014 with an uppercut. (Or try a jab, cross, hook and uppercut to change it up!) To make things extra intense, set a 10-second timer on your smartphone, and each time you hear a beep, you either drop back<\/a> down into a plank position or stand up to do quick uppercuts. You can do anything for 10 seconds, right?<\/p>\n

How to: <\/strong>Get into a high plank position with your shoulders aligned with your hands (a)<\/strong>. Engage your abdominal muscles and hold the plank for 10 seconds (b)<\/strong>. Hop up to bring your feet to meet your hands and prop up to stand (c)<\/strong>. Turn your right hip and bring your left shoulder forward. Keep your elbows in as you punch upward and bring your fists to your face. You can slightly bend your knees (d)<\/strong>. Do uppercuts for 10 seconds before you return to plank \u00a0<\/strong>Follow the same steps with the uppercut, except turn your left hip this time\u00a0(e)<\/strong>.<\/p>\n

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GIF: \u00a0Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

4. The Slow-Mo Mountain Climbers
\n<\/strong>Sometimes you need to dial it back to be able to really engage your muscles and make things extra challenging. And these slow, isolated movements do just that. If you feel strong enough, you can add a push-up after each movement, or use a Bosu or stability ball <\/a>to hold your plank. The incline will help challenge your abs and obliques<\/a> even more.<\/p>\n

How to: <\/strong>Start in a high plank position with your hands flat on the floor, directly under your shoulders (a)<\/strong>. Bend your left knee and bring it towards your left elbow, then alternate sides and bend your right knee to meet your right elbow (b)<\/strong>. Next, bend your left knee again and bring it to your outer left elbow. Repeat the same movement on your right side (c)<\/strong>.<\/p>\n

RELATED: <\/strong>3 Boxing Workouts to Get Fit and Strong<\/a><\/p>\n

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GIF: Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

6. Cross-Body Mountain Climbers
\n<\/strong>A little cross-body action can really turn up the intensity<\/a> of the classic mountain climber. Start with 20 seconds on the clock, and maximize your effort with quick foot action. You can eventually work your way to 30 seconds, and then a minute.<\/p>\n

How-to: <\/strong>Start in a high plank position (a)<\/strong>. Maintaining a stable spine, pick up your right foot and bring your right knee towards your left elbow. Return to the starting position (b)<\/strong>. Then pick up your left foot, and bring your left knee towards your right elbow. Return to the starting position \u00a0<\/strong>Continue to alternate sides\u00a0(c)<\/strong>.<\/p>\n

For more core-strengthening workouts, head to DailyBurn.com\/365<\/a> and get a free 30-day trial.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Mountain climbers are the ultimate endurance, ab and cardio workout, all in one. Try these variations to tone your middle and torch calories, too. <\/p>\n","protected":false},"author":90,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[136,288,313,281,341,343,100],"class_list":["post-52451","post","type-post","status-publish","format-standard","hentry","category-db365","category-db","category-workouts","tag-abs","tag-cardio","tag-daily-burn-365","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/52451","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=52451"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/52451\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=52451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=52451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=52451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}