Pushgard watches your plank on camera. If your hips sag, it gives you five seconds to get back in line. In the tower every fifth second in a row lands a harder hit.
The 30-day plank challenge, with a countdown
Two holds a day. The first day is 60% of your best plank, and the target climbs to 120% by day 29. Every fifth day is a rest day. Set your best time, pick a day on the strip and start the countdown.
Day 1 0:35 Hold 1 of 2
The plan is our rule of thumb built from your own max, not a clinical prescription. Stop a set that causes pain, and if you have an injury or a heart condition, check with a doctor before starting.
From 60% to 120%
- Time your best plank with good form.
- Each training day has two holds with a minute of rest between them.
- Day 1 holds are 60% of your best. The target grows a little each day and reaches 120% on day 29.
- Days 5, 10, 15, 20, 25 and 30 are rest days.
- Targets are rounded to 5 seconds, and no hold is shorter than 10 seconds.
A practical rule of thumb, not a number from a study. The source backs regular training and gradual growth: ACSM Position Stand, Garber et al., Medicine & Science in Sports & Exercise, 2011 recommends resistance exercise for each major muscle group on 2 to 3 days a week, with gradual progression of volume.
The month for a best of 1:00
Two holds on each training day. Your own times are in the timer at the top.
- 1 0:35
- 2 0:35
- 3 0:40
- 4 0:40
- 5 Rest
- 6 0:40
- 7 0:45
- 8 0:45
- 9 0:45
- 10 Rest
- 11 0:50
- 12 0:50
- 13 0:50
- 14 0:55
- 15 Rest
- 16 0:55
- 17 0:55
- 18 1:00
- 19 1:00
- 20 Rest
- 21 1:00
- 22 1:05
- 23 1:05
- 24 1:05
- 25 Rest
- 26 1:10
- 27 1:10
- 28 1:10
- 29 1:10
- 30 Rest
The plank challenge, answered
Missed holds, knee planks and finding your best time.
What if I can’t finish a hold?
Stop when your hips start to sag, note the time and do the next hold. Repeat that day tomorrow instead of moving on.
Can I do the plank on my knees?
Yes. Keep your body straight from shoulders to knees and set your best time from the knee plank. Switch to the full plank when the knee version gets easy.
How do I know my best time?
Hold a plank with good form until your hips sag or rise, and time it. The plank time tool on this site has a timer and shows where that time sits in a study of students.
Free on iPhone and Android
Day one is two holds
Free on iPhone and Android.