Mountain climbers are a demanding full-body exercise that engage multiple muscle groups at once. Performing mountain climbers for 30 reps can burn a significant number of calories, making it an excellent addition to a HIIT or metabolic conditioning workout. In this article, we’ll take a closer look at how many calories 30 mountain climbers can burn and the factors that influence calorie burn.
Quick Answer
On average, a 155 lb (70 kg) person will burn around 90-150 calories performing 30 mountain climbers.
Calorie Burn Per Rep
To estimate the total calories burned from 30 mountain climbers, we first need to know the number of calories burned per rep. Unfortunately, research on mountain climbers specifically is limited. However, we can extrapolate using data on similar high-intensity bodyweight exercises like burpees and jumping jacks.
Studies show that a 155 lb (70 kg) person burns approximately:
- 3-5 calories per burpee
- 2.5-4 calories per jumping jack
Mountain climbers involve the same full body movement pattern as burpees and jumping jacks. The calorie burn per rep is likely similar, around 3-5 calories per rep for a 155 lb person.
Calories Burned for 30 Reps
If we estimate 3-5 calories burned per mountain climber rep, then performing 30 reps would burn:
30 reps x 3 calories/rep = 90 calories
30 reps x 5 calories/rep = 150 calories
So for 30 mountain climbers, a 155 lb person can expect to burn 90-150 calories.
Factors That Influence Calorie Burn
While the estimates above provide a rough guideline, several factors can influence the actual calories burned during 30 mountain climbers:
Body weight
Heavier individuals burn more calories performing the same exercise. A 200 lb person may burn around 120-180 calories doing 30 mountain climbers.
Exercise intensity
The more intense the exercise, the greater the calorie burn. Doing mountain climbers quickly with high knees and explosive jumps will burn more calories than going slowly.
Muscle mass
People with greater muscle mass burn more calories because muscle is metabolically active tissue. Individuals with strong lower bodies may burn more calories doing mountain climbers.
Calorie burn estimate accuracy
General estimates for calorie burn have limited accuracy. The exact number of calories burned during 30 mountain climbers can vary significantly between individuals based on the factors above.
Duration between reps
Taking longer rest periods between reps will result in less calories burned than doing reps continuously without rest.
Comparison to Other Exercises
How does the calorie burn from 30 mountain climbers compare to other exercises? Here’s a look at estimated calories burned for a 155 lb (70 kg) person doing other exercises for 30 reps:
| Exercise | Calories burned (for 30 reps) |
|---|---|
| Jumping jacks | 75-120 calories |
| Burpees | 90-150 calories |
| Squats | 60-105 calories |
| Push-ups | 45-75 calories |
| Sit-ups | 30-60 calories |
As you can see, mountain climbers burn more calories than simpler exercises like squats, push-ups, and sit-ups when performed for the same number of reps. However, the calorie burn is similar to other intense full body moves like burpees and jumping jacks.
Ways to Maximize Calories Burned
Here are some tips to help maximize calories burned doing mountain climbers:
- Go as fast as you can – explosion on the jump and quick ground contact burns more energy.
- Take shorter rest periods between reps.
- Increase resistance by wearing a weight vest or backpack.
- Do mountain climber variations like power knee tucks and crossover climbers.
- Combine mountain climbers with other bodyweight moves like squat jumps and push-ups in a circuit routine.
The Benefits of Mountain Climbers
Beyond calorie burn, mountain climbers offer many other benefits:
- Full body strengthening – Mountain climbers engage the shoulders, arms, chest, core, glutes, and quads.
- Increased endurance – They elevate heart rate and build cardiovascular endurance.
- Improved power – Explosive mountain climbers develop fast twitch muscle fibers.
- Enhanced balance and coordination – The exercise improves full body control and stability.
- Ease of progression – You can start on your knees and work up to full vertical mountain climbers.
Performing Mountain Climbers with Proper Form
To get the most out of mountain climbers while minimizing injury risk, use proper form:
- Start in a high plank position with hands under shoulders and core braced.
- Keep hips low and engaged throughout movement – do not let them pike up.
- Bring one knee up towards chest in an explosive motion, keeping foot flexed.
- Quickly switch legs in an alternating motion.
- Keep elbows close to sides.
- Maintain a neutral neck and spine – do not crane head up.
- Focus on controlled, powerful moves rather than speed at all costs.
Sample Mountain Climber Workouts
Here are two sample mountain climber workout routines:
Beginner mountain climber circuit
Do each exercise for 30 seconds, rest for 15 seconds between exercises:
- Mountain climbers
- Jumping jacks
- Squats
- Push-ups
- Plank hold
Repeat circuit 2-3 times.
Advanced HIIT mountain climber workout
Do each exercise for 20 seconds, rest for 10 seconds between exercises:
- Mountain climbers
- Burpees
- Tuck jumps
- Squat jumps
- Plank jacks
Repeat circuit 3-5 times. Rest 1-2 minutes between circuits.
The Bottom Line
In summary, 30 mountain climbers can burn around 90-150 calories for a 155 lb person. Factors like body weight, intensity, muscle mass, and rest periods impact calorie expenditure. Mountain climbers engage the full body, enhance cardio endurance, and can be easily incorporated into HIIT workouts. Use proper form and progression when performing this exercise. Integrate mountain climbers into your routine 2-3 times per week to enjoy the benefits of this calorie-torching exercise.
