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Mountain climbers
Mountain climbers is a 8.0 MET exercise. At 75 kg that is about 10.5 kcal a minute, or 210 kcal in 20 minutes. Form cues, common mistakes and how to progress.
ConditioningKit: NoneWorks: Core, hip flexors, shoulders
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 7.7 | 77 | 154 | 231 | 347 |
| 65 kg | 9.1 | 91 | 182 | 273 | 410 |
| 75 kg | 10.5 | 105 | 210 | 315 | 473 |
| 85 kg | 11.9 | 119 | 238 | 357 | 536 |
| 95 kg | 13.3 | 133 | 266 | 399 | 599 |
How to do it well
- Strong plank position first
- Drive one knee toward the chest, then swap
- Hips stay level, no bouncing
Common mistakes
- Hips riding high
- Feet slapping the floor
- Shoulders drifting behind the hands
Make it harder or easier
Progression. Slow and controlled for time under tension.
Regression. Hands on a bench.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of mountain climbers costs about 105 kcal at 75 kg. In energy terms that is close to 2 047 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does mountain climbers burn?
At 75 kg, about 10.5 kcal a minute — roughly 210 kcal in 20 minutes and 473 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of mountain climbers?
8.0, from the 2011 Compendium of Physical Activities (Compendium 02054, calisthenics, vigorous). That means it costs about 8.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 047 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02054, calisthenics, vigorous · checked 2026-09-02
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MET 8.0 · 10.5 kcal/min at 75 kg
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