We all want to shed that fat ASAP. But for that, knowing the right exercises is the key. Although there are many complex exercises that claim to be the best, we choose to put our trust in the basics that beat them all.
Today also we have got a ripper exercise that will get your heart racing, amp up your metabolism, and of course burn that stubborn fat in no time.
So, here’s introducing you to a new cardio indulgence: mountain climbers. And neither do you have to hit the mountains for it nor climb walls. We’ll tell you all about this super effective way to shed those kilos and get a flat belly.
This is how you pull off a mountain climber
There is no rocket science involved here. Just follow these simple steps and you’ll be on your way to achieving a fit body:
1. Get down on all fours (like you go in a straight/high plank).
2. Now bring your left leg close to your chest. Bring your right leg close to your chest.
3. Repeat it alternatively.
How many should you do?
For beginners, 25 repetitions for each leg and 4 such sets are enough. For intermediates, 50 repetitions for each leg and 4 sets. For advanced level fitness freaks, 100 repetitions for each leg, and 4 sets would be ideal.
You can use a stopwatch to calculate how long you can pull it off. Beginners should try to hit the 30 seconds mark, intermediates can try to hit the one-minute mark. And all you fitness junkies out there can try to push yourself to hit the 2-minutes mark.
FYI, the more you stay in the pose, the more fat you’ll lose.
Mountain climbers work on your entire body!
You can consider mountain climbers to be a full-body workout. Having said that, if you are looking to get those abs then this one is an ultimate ripper. Apart from your abs, mountain climbers also work on your shoulders, arms, chest, hips, and legs.
Here are some more benefits of doing mountain climbers that will make you include them into your routine:
1. Mountain climbers are good for your heart
Well, there are a lot of studies that say that doing any kind of physical activity is great for your heart and so are mountain climbers. In fact, a study published in the International Journal of General Medicine, suggests that 60-minutes of exercise daily can help you maintain your weight and heart health.
2. They help in building upper body strength
According to a study published in the Iranian Journal of Public Health as long as you hold your body weight while doing your mountain climbers, you will improve on your upper body strength.
3. It increases core strength
To get those ripped abs and to burn your belly fat fast shuffle the intensity of doing a mountain climber. First go slow, then speed up a little, then go real slow, and then go full speed for maximum contraction.
A study published in the journal PLOS suggests that doing mountain climbers for six to seven weeks can improve your core strength that will contribute to overall fitness and agility.
4. It is a low impact exercise
It means that if you have knee or ankle pain then you can perform this exercise without any hassle as its impact on both of them is really low.
5. It improves flexibility
PLOS also suggests that because it is a full-body workout, it activates all the muscle groups of your body which makes you more flexible.
So, there you go! Now, take that mat out and try doing some mountain climbers right away.