Looking for a quick, full‑body move that fits into your jam‑packed schedule? Mountain climbers (aka running planks) are right up your alley. They blend strength and cardio in one go—perfect for busy parents who want maximum results without endless hours at the gym.
How to do mountain climbers the right way
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Plank start: Hands under shoulders, body in a straight line from head to heels.
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Core engaged: Pull your belly button toward your spine, squeeze your glutes, and pull your shoulder blades down your back.
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Drive the knee: Bring one knee toward your chest, then swiftly return it to plank position. As soon as your toe taps down, switch sides. That’s one rep.
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Repeat: Keep alternating knees—breathe steadily—for 20–60 seconds, depending on your fitness level (and how long you can sneak away from the kids).
Pro tips & tweaks
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Watch your shoulders: Don’t let your hips sink or your shoulders drift behind your wrists; keep everything stacked.
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Flat back, always: No hiking those hips skyward—stay rigid like a board.
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Level it up or down: Feeling strong? Keep your hands on the floor. Want an easier option? Place them on a bench or sturdy coffee table to lighten the load.
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Shoulder concerns? Give inclined mountain climbers a try to reduce stress on your shoulders—just proceed with caution.
Why we love them
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Total‑body burn: Core, arms, shoulders, quads—and hey, even your glutes get in on the action.
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Cardio boost: Your heart rate spikes, lungs get a workout, and you torch calories—all in under a minute.
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Anytime, anywhere: Kitchen floor, playroom rug, or hallway—this move travels well.
Ready to take your busy‑parent workouts up a notch? For a full collection of time‑crunched, science‑backed fitness and nutrition strategies (plus quick routines you can do between nap time and piano lessons), check out my BUSY PARENT HEALTH AND FITNESS book at www.BusyParentHealthandFitness.com. It’s packed with tips every parent needs to stay strong, energized, and sane—no matter how wild your day gets!
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