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Burpee Push-up Mountain Climber Complex

Burpee Push-up Mountain Climber Complex

The Burpee Push-up Mountain Climber Complex is a high-intensity exercise that targets multiple muscle groups while simultaneously improving cardiovascular endurance. This dynamic and challenging compound movement combines the explosiveness of a burpee, the upper body strength of a push-up, and the core stability of mountain climbers. The exercise begins in a standing position. From there, you'll quickly squat down and place your hands on the ground in front of you. Kick your legs backward, engaging your core and arms to perform a push-up. As you return to the starting position, immediately bring one knee towards your chest in a mountain climber motion. Alternate legs rapidly while maintaining a strong and stable core. The Burpee Push-up Mountain Climber Complex is a full-body exercise that engages major muscle groups such as the chest, shoulders, triceps, abdominals, glutes, and quadriceps. Its combination of explosive movements and continuous motion makes it a highly effective option for those looking to burn calories and increase overall fitness. To achieve maximum benefits from this exercise, focus on maintaining a proper form throughout the entire movement. Keep your core engaged and back straight during the push-up portion, and avoid allowing your knees to collapse inward during the mountain climber motion. Start with a few repetitions and gradually increase as your strength and endurance improve. Remember, the Burpee Push-up Mountain Climber Complex is an advanced exercise, so it is essential to have a good fitness foundation before attempting it. Be sure to warm up properly, listen to your body, and modify the exercise as needed to suit your fitness level. Give it a try, and get ready to challenge yourself with this intense full-body workout!


  • Start in a standing position with your feet shoulder-width apart.
  • Begin the exercise by performing a burpee: Bend your knees, place your hands on the floor in front of you, and jump your feet back, so you are in a push-up position.
  • Now, perform a push-up by lowering your body until your chest touches the floor, and then push back up to the starting position.
  • After completing the push-up, quickly bring your left knee towards your chest, and then return it to the starting position.
  • Immediately bring your right knee towards your chest, and return it to the starting position.
  • Repeat the mountain climber movement by quickly alternating between bringing your left and right knee towards your chest for the desired number of repetitions.
  • After completing the mountain climbers, jump your feet back towards your hands, and explosively jump into the air, raising your arms overhead.
  • Land softly on your feet and repeat the entire exercise for the desired number of sets and repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits of each movement.
  • Incorporate a variety of modifications and progressions to challenge your muscles as you improve.
  • Warm up adequately before starting the exercise to prevent injuries and enhance performance.
  • Engage your core throughout the entire complex to support your spine and stabilize your body.
  • Breathe deeply and maintain a steady breathing pattern throughout the exercise.
  • Ensure proper hydration before, during, and after the workout to keep your body functioning optimally.
  • Pay attention to your body's signals and adjust the intensity or rest periods as needed.
  • Combine the complex with a well-rounded strength and cardiovascular training program to see overall improvement.
  • Fuel your body with a balanced diet including adequate protein, carbohydrates, and healthy fats to support muscle recovery and growth.
  • Listen to your body and take rest days to allow for proper recovery and avoid overtraining.

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