Mountain Climbers for Single Parents: Quiet Flat Version

Mountain climbers have a reputation. In most online workouts they are the bit where the instructor shouts and everyone’s feet hammer the floor at top speed. If you live in an upstairs flat with sleeping kids and a neighbour below, that is a non-starter. But here is something I tell parents all the time: the fast, thumping version is only one way to do them, and often not the best one. This guide to mountain climbers for single parents is about doing them slowly, quietly and with your knees in mind, so you can train after bedtime without anyone knowing.

What a mountain climber actually is

Start in a high plank: hands under shoulders, body in a straight line from head to heels. Then drive one knee towards your chest, return it, and drive the other. That is it. The question is how fast you do it, and that changes the whole exercise.

Slow versus fast mountain climbers

Slow mountain climbers: a core exercise

When you move one knee in slowly, pause and return it under control, your core has to work hard to stop your hips twisting and your back sagging. Your shoulders hold you up the whole time. This is really a moving plank, and it builds the kind of deep core strength that helps when you are lifting kids, shopping and car seats.

• Tempo: 2 seconds to bring the knee in, 1 second pause, 2 seconds back.
• Silent: your foot touches down gently each time.
• Best for: beginners, anyone with a sensitive back, quiet homes.

Fast mountain climbers: a cardio exercise

When you run your knees in and out quickly, it becomes more of a heart-rate exercise. It is great for fitness, but form usually suffers. Hips bounce up, shoulders drift behind the hands and the feet slam down. Plenty of people get achy wrists or a sore lower back from too many fast reps too soon.

• Tempo: as quick as you can while keeping your hips level.
• Noisy: feet hitting the floor fast will travel through the ceiling below.
• Best for: once you can do slow ones well, and when noise is not a problem.

My honest view: most busy parents get more out of slow mountain climbers. Build the strength first, and add speed later if you want it. If your plank needs work before you start, my plank progression for beginners is the place to begin.

Mountain climbers for single parents: the quiet, knee-friendly version

This is the version I give to anyone training upstairs after the kids are asleep, or anyone whose knees grumble on the floor.

1. Raise your hands. Put your hands on the edge of the sofa, a sturdy coffee table or the bottom stair. This takes load off your wrists and shoulders and makes the move gentler on your lower back.
2. Socks off or slippers on? Bare feet or soft socks on carpet are quietest. Avoid trainers on wooden floors.
3. Step, do not jump. Bring one knee in, put the foot back down, then the other. No hopping between feet.
4. Do not drive the knee in too far. Bring it in only as far as feels comfortable. For stiff or sore knees, a small range is completely fine.
5. Breathe out as the knee comes in. This helps you brace your tummy.

Good cues: “Shoulders over hands”, “bum level with shoulders” and “quiet feet”. If you can hear your feet, slow down.

A 12-minute after-bedtime session

This is designed to be silent. You could do it with a baby monitor in one hand and no one downstairs would know.

Warm up (3 minutes)

• Cat-cow on hands and knees, 10 slow reps.
• Wrist circles, 10 each way.
• Inchworm walk-outs to a plank and back, 5 reps.

Main block (7 minutes)

Do 40 seconds of work and 20 seconds of rest, alternating these two moves for 7 rounds:

• Slow raised mountain climbers with hands on the sofa or stair.
• Glute bridges on the floor, slow and controlled.

Cool down (2 minutes)

• Child’s pose, 1 minute.
• Lying knee hugs and gentle twists, 1 minute.

How to progress over 4 weeks

• Week 1: hands on the sofa, slow tempo, 20 seconds per set.
• Week 2: hands on the bottom stair, slow tempo, 30 seconds per set.
• Week 3: hands on the floor, slow tempo, 30 seconds per set.
• Week 4: hands on the floor, 40 seconds. Add cross-body climbers (right knee towards left elbow) for 2 of your sets.

Only add speed once you can hold a steady, quiet slow version for 40 seconds. And when you do, do it on a ground floor, in a park or in a class.

Knees, wrists and backs

Mountain climbers should not cause joint pain. If your knees hurt, shorten the range and slow down. If your wrists hurt, raise your hands higher or use fists. If your lower back aches, your hips are probably sagging; raise your hands and shorten each set. If you have a knee injury or ongoing pain, see your GP or a physio, and the NHS page on knee pain explains when to get help. Anyone pregnant or recently postnatal should get the go-ahead from their GP or physio first, as plank positions put a lot of pressure through the tummy.

Where a class fits in

Doing quiet, slow work at home is smart. But sometimes you want to go fast and loud and let the stress out, and an upstairs flat is not the place for that. That is what classes are for. In my SYP Release stress relief class, fast mountain climbers sit alongside pads and slam balls, on a floor where you can make all the noise you like. If you want to understand intervals better, have a look at my guide to HIIT for beginners. For the wider plan, see my single parent fitness guide.

FAQs

Are mountain climbers good for beginners?

Yes, if you start slowly with your hands raised on a sofa or step. Fast mountain climbers on the floor are better left until your plank is solid.

Do mountain climbers work your abs?

Yes. Slow mountain climbers in particular work your deep core muscles, because they have to keep your hips steady as each knee moves.

Why do mountain climbers hurt my knees?

Usually because you are driving the knee in too far or too fast, or landing hard. Shorten the range, slow down and step rather than jump. If pain continues, get it checked.

How many mountain climbers should I do?

Work in time rather than reps. Start with 20 to 30 seconds of slow climbers, 3 to 5 times, and build up from there.

Book your first class

When you get a free hour, come and do the loud version with us. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors in a church hall with easier and harder options for every move. Book your £15 class here or call or WhatsApp me on 07301 512215. If getting out is rarely possible, my online coaching gives you a home plan with me checking in every week.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.