Bodyweight exercises are not always known for their intensity. You can take full advantage of situps and pushups and squats, but you'll probably need to run through a lot of repetitions to work up a sweat.
The most notable exception to this is the Burpee – but not everyone will be willing or even able to add powerful movement phrases to their home training sessions. Instead, keep your hands on the ground and decide on a movement with less impact and high body weight: the mountaineer.
"If you've ever been to a fitness group class or were on the Internet looking for a bodyweight workout, then you're just about all mountain climbers," says coach Charlee Atkins, C.S.C.S. "Coaches throw them in to increase the intensity of the workouts." Atkins continues that the exercise is good for developing strength and cardiovascular capacity.
You may not have the strength to pull off a mountaineer – at least not a perfect repetition that requires the right posture and the power of the trunk and shoulder. See here how to find the right shape.
But first make sure your foundations are stable. "You must first master the power of the exercise before you increase the speed," says Atkins. She has developed this body weight cycle to strengthen the muscles of your mountaineers. It can also serve as a solid stand-alone workout for active recovery days when you are more advanced.
Perform each exercise for the prescribed amount, resting as little as possible.
Suitable for: Arm strength to keep you running
- Shoulder beating (10 to 20 repetitions)
Suitable for: Balance and arm strength
- Plank Hold (30 to 60 seconds)
Suitable for: Core Thickness
Suitable for: Leg Strength
- Elevated Glute March (12 to 20 repetitions)  Suited for: Hip Power and Agility
- Hip Flexion in Supine Position (19659010) 12 to 20 repetitions)
Suitable for: Hip strength and flexibility
Take the course for 3 to 5 rounds, depending on your experience. If you want to add full climbers to the racetrack, run them for 30 seconds each.
Want to learn more from Atkins? Take a look at our series with their training tips: Try Her Move. Brett Williams