How to do the Wipers
Primary: Core.
Whispers are a dynamic cardio exercise that primarily targets the abs while also engaging the obliques and lower back muscles. This bodyweight exercise is perfect for beginners looking to add a core-strengthening and cardio element to their routine. It is performed without any equipment, making it convenient for home or gym workouts.
Step by step
- 1
Start in a standing position with your feet shoulder-width apart.
- 2
Raise one knee towards your chest while simultaneously bringing the opposite elbow towards the knee, engaging your core.
- 3
Return to the starting position and immediately switch to the other side, raising the opposite knee and bringing the other elbow towards the knee.
- 4
Continue alternating sides in a fluid motion, maintaining a quick pace to keep the workout dynamic and engaging.
Coaching cues
- Keep your core engaged throughout the exercise to maximize the workout and protect your lower back.
- Maintain a steady breathing pattern, exhaling as you bring the knee and elbow together and inhaling as you return to the starting position.
- Start at a comfortable pace and gradually increase your speed as you become more comfortable with the movement.
Sets, reps and where it fits
Muscle
3–4 × 20–40
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 20–40
rest 45–60 s
Wipers alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Wipers work?
Primary: Core.
How many sets and reps of Wipers should I do?
For muscle: 3–4 sets of 20–40 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Wipers?
Same movement pattern, different equipment: Battle Ropes, Bear Crawl, Plank Jacks, High Knees, Jump Rope, Jumping Jack.
Is the Wipers good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.