Beginner 30 days
30-Day Plank Challenge
Build a rock-solid core from 20 seconds to 5 minutes of planking. This progressive challenge rebuilds your entire midsection.
30-Day Schedule
1
Plank Hold
20 sec
2
Plank Hold
20 sec
3
Plank Hold
30 sec
4
Rest Day
5
Plank Hold
40 sec
6
Plank Hold
45 sec
7
Plank Hold
45 sec
8
Rest Day
9
Plank Hold
60 sec
10
Plank Hold
60 sec
11
Plank Hold
75 sec
12
Rest Day
13
Plank Hold
90 sec
14
Plank Hold
90 sec
15
Plank Hold
2 min
16
Rest Day
17
Plank Hold
2 min
18
Plank Hold
2.5 min
19
Plank Hold
2.5 min
20
Rest Day
21
Plank Hold
3 min
22
Plank Hold
3 min
23
Plank Hold
3.5 min
24
Rest Day
25
Plank Hold
3.5 min
26
Plank Hold
4 min
27
Plank Hold
4 min
28
Rest Day
29
Plank Hold
4.5 min
30
Plank Hold
5 min
5-minute plank achieved!
Challenge Rules
- 1Hold the plank for the full duration — rest only if form breaks.
- 2Keep your body in a straight line from head to heels.
- 3Don't let your hips sag or pike up.
- 4Breathe slowly and steadily throughout the hold.
- 5Progress to harder variants (side plank, RKC plank) as you improve.