Put mountain climbers at the top of your list

If you have time for only one exercise, let it be mountain climbers.

This super basic move is packed with so many benefits, and is a staple in HIIT and strength training workouts.

But first, how to do mountain climbers?

Start in high plank position with hands directly under shoulders and legs extended behind you. Tuck tailbone in as you engage core muscles.

Push floor away from you and look diagonally ahead. Your body should be in a straight line. Bend one knee and draw it to chest, then straighten behind you.

Repeat on other side, alternating without stopping. The faster you go, the more explosive the exercise. Prevent hips from shifting by contracting your midsection and glutes.

To make sure you're really engaging the right muscles, imagine balancing a glass of water on your back as your legs move front and back.

Mountain climbers are seriously efficient

Mountain climbers are a compound exercise that works several joints and muscles at the same time, from your neck down to your feet.