Over 50? This two-minute bodyweight test challenges five markers of functional fitness
This equipment-free challenge tests your cardiovascular endurance, core strength, mobility and coordination
Mountain climbers are one of the simplest ways to challenge your cardiovascular fitness, muscular endurance and core strength without a single piece of equipment.
The bodyweight move has long been a favourite of everyone from callisthenics athletes to bootcamp devotees, and according to celebrity strength coach and founder of Just Train CIC, Michael Baah, completing two minutes with good form can tell you a surprising amount about your functional fitness.
"Doing mountain climbers continuously for two minutes is an excellent test of cardiovascular endurance, muscular endurance, shoulder strength and hip mobility," says Baah.
"It also challenges your heart, core and whole-body coordination - all qualities that become increasingly important as we age. If someone over 50 can perform them continuously for two minutes with good technique, it's a positive sign they've maintained several key components of physical fitness."
In fact, they're one of the few bodyweight exercises that simultaneously challenge your heart, lungs, shoulders, core, hips, and legs. Unlike isolated strength exercises, they require your cardiovascular system and muscles to work together continuously.
Your two-minute test
Completing two minutes of continuous mountain climbers demands cardiovascular endurance, muscular endurance, core strength, balance and coordination, which are all physical qualities that naturally decline with age if they're not regularly trained.
Research published in journals such as the Journal of the American Heart Association and the British Journal of Sports Medicine has consistently linked higher levels of cardiorespiratory fitness and muscular strength with a lower risk of cardiovascular disease, loss of independence and premature death.
And while there isn't an official clinical benchmark based on two minutes of mountain climbers, completing the challenge with good technique and without stopping is a strong sign you've maintained good functional fitness and whole-body conditioning.
How to do two minutes of mountain climbers
Set a timer for two minutes and focus on maintaining good form rather than moving as fast as possible.
- Start in a high plank with your hands directly beneath your shoulders, your body forming a straight line from head to heels, and your core engaged.
- Brace your abs and keep your hips level throughout the movement.
- Drive your right knee towards your chest.
- Return it to the starting position as you simultaneously drive your left knee forward.
- Continue alternating legs in a smooth, controlled rhythm for two minutes, breathing steadily throughout.
If you need to stop before the timer ends, take a breather and go again. Make it your goal to improve your reps and decrease your rest period each week. Small, consistent gains soon add up and are a great way to build your endurance over time.
I tried two minutes of mountain climbers, and this was my score
I tried the test myself and got to 109 reps, which, according to Baah, is a strong score and a useful benchmark to improve on over time.
The full-body movement engaged every muscle group from head to heel, including my core, shoulders, arms, and legs, and by the end of the two minutes I found it hard to catch my breath, thanks to the fast-paced, continuous movement of the exercise.
Where did I feel it most? My shoulders, upper back, core and calves were burning by the end, and perhaps more than anything, my determination was being tested. Two minutes feels surprisingly long when you're doing mountain climbers - I started strong and slowed right down. I had to take a few breaks to reset too.
Expert verdict
While being able to complete two minutes of mountain climbers with controlled movement and good form is an encouraging indicator that your body is functioning well, “it should always be interpreted alongside other measures of health and fitness,” explains Baah.
“However, it’s important not to overstate what this test can tell us. Healthy ageing can't be measured by a single exercise. Strength, balance, mobility, aerobic capacity and the ability to perform everyday tasks all contribute to functional fitness."
"Rather than viewing mountain climbers as a definitive measure of how well you're ageing, I'd consider them a useful fitness benchmark."
