Let’s be real—burpees are the exercise we all love to hate. They pop up in every HIIT circuit, bootcamp, and fitness challenge for one reason: they work. They burn a ton of calories in a short amount of time, torch your lungs, and hit every major muscle group.
But here’s the thing. They also wreck your motivation if you genuinely despise them. Maybe your knees hate the jump. Maybe your wrists hate the push-up. Maybe you just hate the mental drama of hearing “Okay, 20 burpees—GO!”
If this sounds like you, you’re not alone. The good news? You don’t have to do burpees to get the same fat-burning, sweat-dripping results. There’s another cardio move that’s simple, low-impact, and just as effective—without the dread.
Ready for it? Meet your new favorite burpee alternative: Mountain Climbers.
Why Mountain Climbers Deserve the Spotlight
Mountain climbers have been around forever. Maybe you tried them once in gym class, got winded, and never went back. But give them another chance—because when you do them right, they’re a total-body cardio blast that can replace burpees any day.
What makes them so good?
- They crank up your heart rate in seconds.
- They hit your core, shoulders, arms, quads, and glutes.
- They’re low-impact—no jumping and landing hard on your knees.
- You don’t need any equipment.
- They’re easy to modify for your fitness level.
Basically, mountain climbers give you the calorie burn you want from burpees, minus the awkward drop to the floor and push-up drama.
How to Do Mountain Climbers the Right Way
If you’ve half-heartedly done these before, here’s how to nail the form for maximum payoff and minimal risk of hurting your back or shoulders.
- Start in a strong plank: Hands directly under shoulders, arms straight but not locked, legs extended, core tight.
- Pull your knee in: Bring your right knee toward your chest. Keep your back flat—don’t let your hips sag or pop up too high.
- Switch legs: Quickly switch, extending your right leg back as you pull your left knee in.
- Find your rhythm: Pick up the pace like you’re “running” in place, but stay smooth. Drive your knees toward your chest, not sideways.
- Keep breathing: Exhale with each knee drive. Focus on form over speed—your core will thank you.
Why Mountain Climbers Torch Calories
Here’s the thing—calorie burn comes down to intensity and muscle groups. Burpees work because they force you to jump, squat, plank, and push up all in one brutal move. Mountain climbers mimic that “whole-body” demand in a smaller space.
Your shoulders hold you up. Your arms stabilize you. Your core works overtime to keep your hips from bouncing all over the place. Your legs are driving the motion fast. And your heart rate? Through the roof.
That’s what makes mountain climbers sneaky-good: they feel manageable at first, then leave you gasping if you keep up the pace.
How Many Calories Do Mountain Climbers Burn?
The exact number depends on your size, fitness level, and effort, but here’s a ballpark:
- Moderate pace: ~8–10 calories per minute
- Fast pace (HIIT style): 12–15+ calories per minute
Do a few 1-minute rounds of proper mountain climbers in a circuit, and you’re burning the same per-minute calories as burpees—without dropping to your chest and jumping up again.
Mountain Climbers vs. Burpees: Which One Wins?
Honestly? They both rock for fat-burning. Burpees might build a bit more explosive power because of the jump and push-up combo. But mountain climbers give you that same sweat factor with:
- Less joint stress
- Less impact
- Fewer moving parts to mess up your form
So if you’re nursing sore knees, tight wrists, or just hate flopping down on the floor, mountain climbers are the smarter pick.
4 Variations to Level Up Your Climber Game
If you get bored of regular climbers or want to push yourself more, try these spicy twists.
1. Cross-Body Mountain Climbers
Instead of driving your knee straight in, aim for the opposite elbow. This fires up your obliques and hits your side abs.
2. Slow Motion Climbers
Slow it way down—yes, slower can be harder. Hold your knee in for a second or two. This makes your core work double time.
3. Elevated Climbers
Put your hands on a bench or step. Easier on your wrists, plus a good starting point if you’re building up core strength.
4. Spider Climbers
Bring your knee outside your elbow. Great for hips and really fires up the abs and shoulders.
A Sample No-Burpee Cardio Finisher
Want to try swapping burpees for climbers today? Here’s a quick 5-minute burnout that’ll make you forget you ever needed burpees.
- 40 seconds mountain climbers
- 20 seconds rest
- 40 seconds squat jumps or bodyweight squats (low impact)
- 20 seconds rest
- 40 seconds cross-body climbers
- 20 seconds rest
- 40 seconds jumping jacks
- 20 seconds rest
- 40 seconds mountain climbers
- Done!
Repeat if you’re feeling bold.
Tips to Get the Most Out of Mountain Climbers
- Keep your core engaged—don’t let your hips bounce like a seesaw.
- Keep your shoulders stacked over your wrists.
- Find a pace that’s challenging but doesn’t wreck your form.
- Try doing them on a mat or soft surface if your wrists need a break.
- Pair them with strength moves for a killer full-body session.
The Bottom Line
If burpees make you dread your workout, you don’t have to suffer to get results. Fitness isn’t punishment—it’s about finding what works for your body and your brain.
Mountain climbers might look simple, but when you dial in your form, move with purpose, and push your pace, they can torch calories just as fast as burpees—and maybe even faster, because you’re more likely to do them!
So next time your trainer says “Drop and give me burpees,” smile, shake your head, and say: “I’ve got a better idea.”
Now hit the floor, drive those knees in, and burn that cardio the smart way—burpee-free and proud!
