Mountain Climber

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Rectus Abdominis
Secondary Muscles	Quadriceps Femoris, Deltoids, Tricep, Bicep
Stabilizer Muscles	Abdominal External Oblique, Gluteus Maximus, Hamstring
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Rectus Abdominis

Secondary Muscles

Quadriceps Femoris, Deltoids, Tricep, Bicep

Stabilizer Muscles

Abdominal External Oblique, Gluteus Maximus, Hamstring

Grip Muscles

Forearm Flexors

Mountain Climber Average Reps

Level
Beg.	< 1	< 1
Nov.	14	11
Int.	42	33
Adv.	77	61
Pro	117	91

Level

Beg.

< 1

Nov.

Int.

Adv.

Pro

117

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Mountain Climber Standards (Reps)

By Bodyweight
By Age

男性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	14	48	91	142
120	< 1	14	47	88	135
130	< 1	15	45	85	130
140	< 1	15	44	82	124
150	< 1	15	43	79	119
160	< 1	14	42	76	115
170	< 1	14	41	74	111
180	< 1	14	40	71	107
190	< 1	14	39	69	103
200	< 1	13	37	67	100
210	< 1	13	36	65	97
220	< 1	13	35	63	94
230	< 1	12	34	61	91
240	< 1	12	33	59	88
250	< 1	12	33	58	86
260	< 1	11	32	56	83
270	< 1	11	31	55	81
280	< 1	11	30	53	79
290	< 1	10	29	52	77
300	< 1	10	28	50	75
310	< 1	10	28	49	73

Table by Male and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	8	31	61	95
20	< 1	12	40	74	113
25	< 1	14	42	77	117
30	< 1	14	42	77	117
35	< 1	14	42	77	117
40	< 1	14	42	77	117
45	< 1	11	38	71	109
50	< 1	9	34	65	101
55	< 1	7	29	58	91
60	< 1	4	24	50	80
65	< 1	1	19	43	70
70	< 1	< 1	14	35	59
75	< 1	< 1	10	28	50
80	< 1	< 1	6	22	42
85	< 1	< 1	3	17	34
90	< 1	< 1	< 1	12	28

女性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	12	39	73	111
100	< 1	12	38	69	105
110	< 1	12	36	66	100
120	< 1	12	35	63	95
130	< 1	12	34	60	90
140	< 1	11	32	58	86
150	< 1	11	31	55	82
160	< 1	11	30	53	79
170	< 1	10	29	51	76
180	< 1	10	28	49	73
190	< 1	10	27	47	70
200	< 1	9	26	45	67
210	< 1	9	25	44	65
220	< 1	9	24	42	62
230	< 1	8	23	41	60
240	< 1	8	22	39	58
250	< 1	7	21	38	56
260	< 1	7	20	37	54

Table by Female and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	24	47	73
20	< 1	10	32	58	88
25	< 1	11	33	61	91
30	< 1	11	33	61	91
35	< 1	11	33	61	91
40	< 1	11	33	61	91
45	< 1	9	30	56	85
50	< 1	7	26	51	78
55	< 1	5	22	45	70
60	< 1	2	18	38	61
65	< 1	< 1	13	32	53
70	< 1	< 1	9	25	44
75	< 1	< 1	6	20	36
80	< 1	< 1	2	14	29
85	< 1	< 1	< 1	10	23
90	< 1	< 1	< 1	7	18

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 50-70 Calories
Medium	🔥 70-90 Calories
Hard	🔥 90-110 Calories
Max	🔥 110-140 Calories

Intensity

Calories Burned

Easy

🔥 50-70 Calories

Medium

🔥 70-90 Calories

Hard

🔥 90-110 Calories

Max

🔥 110-140 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Mountain Climber Average Reps

Mountain Climber Standards (Reps)

男性・体重別(lb)データ [レップ数]

Table by Male and Age [Reps]

女性・体重別(lb)データ [レップ数]

Table by Female and Age [Reps]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	14	48	91	142
120	< 1	14	47	88	135
130	< 1	15	45	85	130
140	< 1	15	44	82	124
150	< 1	15	43	79	119
160	< 1	14	42	76	115
170	< 1	14	41	74	111
180	< 1	14	40	71	107
190	< 1	14	39	69	103
200	< 1	13	37	67	100
210	< 1	13	36	65	97
220	< 1	13	35	63	94
230	< 1	12	34	61	91
240	< 1	12	33	59	88
250	< 1	12	33	58	86
260	< 1	11	32	56	83
270	< 1	11	31	55	81
280	< 1	11	30	53	79
290	< 1	10	29	52	77
300	< 1	10	28	50	75
310	< 1	10	28	49	73

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	8	31	61	95
20	< 1	12	40	74	113
25	< 1	14	42	77	117
30	< 1	14	42	77	117
35	< 1	14	42	77	117
40	< 1	14	42	77	117
45	< 1	11	38	71	109
50	< 1	9	34	65	101
55	< 1	7	29	58	91
60	< 1	4	24	50	80
65	< 1	1	19	43	70
70	< 1	< 1	14	35	59
75	< 1	< 1	10	28	50
80	< 1	< 1	6	22	42
85	< 1	< 1	3	17	34
90	< 1	< 1	< 1	12	28

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	12	39	73	111
100	< 1	12	38	69	105
110	< 1	12	36	66	100
120	< 1	12	35	63	95
130	< 1	12	34	60	90
140	< 1	11	32	58	86
150	< 1	11	31	55	82
160	< 1	11	30	53	79
170	< 1	10	29	51	76
180	< 1	10	28	49	73
190	< 1	10	27	47	70
200	< 1	9	26	45	67
210	< 1	9	25	44	65
220	< 1	9	24	42	62
230	< 1	8	23	41	60
240	< 1	8	22	39	58
250	< 1	7	21	38	56
260	< 1	7	20	37	54

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	24	47	73
20	< 1	10	32	58	88
25	< 1	11	33	61	91
30	< 1	11	33	61	91
35	< 1	11	33	61	91
40	< 1	11	33	61	91
45	< 1	9	30	56	85
50	< 1	7	26	51	78
55	< 1	5	22	45	70
60	< 1	2	18	38	61
65	< 1	< 1	13	32	53
70	< 1	< 1	9	25	44
75	< 1	< 1	6	20	36
80	< 1	< 1	2	14	29
85	< 1	< 1	< 1	10	23
90	< 1	< 1	< 1	7	18

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	14	48	91	142
120	< 1	14	47	88	135
130	< 1	15	45	85	130
140	< 1	15	44	82	124
150	< 1	15	43	79	119
160	< 1	14	42	76	115
170	< 1	14	41	74	111
180	< 1	14	40	71	107
190	< 1	14	39	69	103
200	< 1	13	37	67	100
210	< 1	13	36	65	97
220	< 1	13	35	63	94
230	< 1	12	34	61	91
240	< 1	12	33	59	88
250	< 1	12	33	58	86
260	< 1	11	32	56	83
270	< 1	11	31	55	81
280	< 1	11	30	53	79
290	< 1	10	29	52	77
300	< 1	10	28	50	75
310	< 1	10	28	49	73

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	8	31	61	95
20	< 1	12	40	74	113
25	< 1	14	42	77	117
30	< 1	14	42	77	117
35	< 1	14	42	77	117
40	< 1	14	42	77	117
45	< 1	11	38	71	109
50	< 1	9	34	65	101
55	< 1	7	29	58	91
60	< 1	4	24	50	80
65	< 1	1	19	43	70
70	< 1	< 1	14	35	59
75	< 1	< 1	10	28	50
80	< 1	< 1	6	22	42
85	< 1	< 1	3	17	34
90	< 1	< 1	< 1	12	28

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	12	39	73	111
100	< 1	12	38	69	105
110	< 1	12	36	66	100
120	< 1	12	35	63	95
130	< 1	12	34	60	90
140	< 1	11	32	58	86
150	< 1	11	31	55	82
160	< 1	11	30	53	79
170	< 1	10	29	51	76
180	< 1	10	28	49	73
190	< 1	10	27	47	70
200	< 1	9	26	45	67
210	< 1	9	25	44	65
220	< 1	9	24	42	62
230	< 1	8	23	41	60
240	< 1	8	22	39	58
250	< 1	7	21	38	56
260	< 1	7	20	37	54

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	24	47	73
20	< 1	10	32	58	88
25	< 1	11	33	61	91
30	< 1	11	33	61	91
35	< 1	11	33	61	91
40	< 1	11	33	61	91
45	< 1	9	30	56	85
50	< 1	7	26	51	78
55	< 1	5	22	45	70
60	< 1	2	18	38	61
65	< 1	< 1	13	32	53
70	< 1	< 1	9	25	44
75	< 1	< 1	6	20	36
80	< 1	< 1	2	14	29
85	< 1	< 1	< 1	10	23
90	< 1	< 1	< 1	7	18

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	14	48	91	142
120	< 1	14	47	88	135
130	< 1	15	45	85	130
140	< 1	15	44	82	124
150	< 1	15	43	79	119
160	< 1	14	42	76	115
170	< 1	14	41	74	111
180	< 1	14	40	71	107
190	< 1	14	39	69	103
200	< 1	13	37	67	100
210	< 1	13	36	65	97
220	< 1	13	35	63	94
230	< 1	12	34	61	91
240	< 1	12	33	59	88
250	< 1	12	33	58	86
260	< 1	11	32	56	83
270	< 1	11	31	55	81
280	< 1	11	30	53	79
290	< 1	10	29	52	77
300	< 1	10	28	50	75
310	< 1	10	28	49	73

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	8	31	61	95
20	< 1	12	40	74	113
25	< 1	14	42	77	117
30	< 1	14	42	77	117
35	< 1	14	42	77	117
40	< 1	14	42	77	117
45	< 1	11	38	71	109
50	< 1	9	34	65	101
55	< 1	7	29	58	91
60	< 1	4	24	50	80
65	< 1	1	19	43	70
70	< 1	< 1	14	35	59
75	< 1	< 1	10	28	50
80	< 1	< 1	6	22	42
85	< 1	< 1	3	17	34
90	< 1	< 1	< 1	12	28

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	12	39	73	111
100	< 1	12	38	69	105
110	< 1	12	36	66	100
120	< 1	12	35	63	95
130	< 1	12	34	60	90
140	< 1	11	32	58	86
150	< 1	11	31	55	82
160	< 1	11	30	53	79
170	< 1	10	29	51	76
180	< 1	10	28	49	73
190	< 1	10	27	47	70
200	< 1	9	26	45	67
210	< 1	9	25	44	65
220	< 1	9	24	42	62
230	< 1	8	23	41	60
240	< 1	8	22	39	58
250	< 1	7	21	38	56
260	< 1	7	20	37	54

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	24	47	73
20	< 1	10	32	58	88
25	< 1	11	33	61	91
30	< 1	11	33	61	91
35	< 1	11	33	61	91
40	< 1	11	33	61	91
45	< 1	9	30	56	85
50	< 1	7	26	51	78
55	< 1	5	22	45	70
60	< 1	2	18	38	61
65	< 1	< 1	13	32	53
70	< 1	< 1	9	25	44
75	< 1	< 1	6	20	36
80	< 1	< 1	2	14	29
85	< 1	< 1	< 1	10	23
90	< 1	< 1	< 1	7	18