Habit Tracker / Fitness challenges
30-day plank challenge
A 20-second plank on day 1, three minutes on day 29, a rest day every seventh day. Print the calendar below, or track it in the app.
MyGems ·
The plank is the simplest core exercise there is: you hold still, and the clock does the rest. That also makes it easy to track — one number a day. This plan starts at 20 seconds, adds five to ten seconds most days, and reaches three minutes by the end of the month, with a rest day every seventh day. Three minutes is plenty; you do not need the five-minute planks some challenges ask for.
The 30-day plank challenge calendar
Name: ______________________ Start date: ____________
- Day 1
- 20 sec
- Day 2
- 25 sec
- Day 3
- 35 sec
- Day 4
- 40 sec
- Day 5
- 45 sec
- Day 6
- 55 sec
- Day 7
Rest
- Day 8
- 1 min
- Day 9
- 1:05 min
- Day 10
- 1:15 min
- Day 11
- 1:20 min
- Day 12
- 1:25 min
- Day 13
- 1:35 min
- Day 14
Rest
- Day 15
- 1:40 min
- Day 16
- 1:45 min
- Day 17
- 1:55 min
- Day 18
- 2 min
- Day 19
- 2:05 min
- Day 20
- 2:15 min
- Day 21
Rest
- Day 22
- 2:20 min
- Day 23
- 2:25 min
- Day 24
- 2:35 min
- Day 25
- 2:40 min
- Day 26
- 2:45 min
- Day 27
- 2:55 min
- Day 28
Rest
- Day 29
- 3 min
- Day 30
Test: max
Day 30 is a test: one plank, as long as you can hold good form. Most people are surprised by how far it has moved since day 1.
30dayschallenge.app/challenges/30-day-plank-challenge/
How to use this plan
- The number on each day is a daily total. Split it into as many sets as you need.
- Days 7, 14, 21 and 28 are rest days. Walking or stretching is fine; skip the challenge move.
- If a day felt too hard, repeat it tomorrow instead of moving up. Finishing a day late is better than quitting.
- Tick the box on each day you finish, on paper or in the app, so you can see the month fill up.
How to hold a forearm plank
- Put your forearms on the floor, elbows directly under your shoulders, hands flat or loosely clasped.
- Step your feet back so you are on your toes, feet about hip-width apart.
- Make one straight line from your head to your heels: squeeze your bottom, tighten your stomach as if bracing for a poke, and keep your neck long by looking at the floor just ahead of your hands.
- Breathe slowly and steadily. When your hips start to sag or rise and you cannot fix it, the set is over.
A shaking plank is fine. A sagging one is not — stop, rest ten seconds and finish the remaining time in another hold.
Make it easier or harder
- Easier: Plank on your knees instead of your toes, or with your forearms on a bench or the seat of a sofa. You can also stop the plan at 90 seconds and hold there.
- Harder: Lift one foot a few centimetres off the floor for part of each hold, switching sides halfway, or add side planks on days 15 to 29.
Track the challenge on your phone
Paper on the fridge works. So does your phone, which you look at more often. In Habit Tracker: 30Day Challenge, add the challenge as a habit and check it off each day from the Home Screen widget; the app shows your streak and a 30-day grid that fills in as you go, and can remind you at a time you choose. It works offline and needs no account.
The free version covers a daily challenge like this one. Pro adds weekday and times-per-week schedules, so planned rest days never break your streak.
Frequently asked questions
Can I split the plank time into several holds?
Yes. Two or three shorter holds with good form are better than one long hold with sagging hips. Try to need fewer breaks as the month goes on.
How long should a beginner hold a plank?
Start with whatever you can hold with a straight body — for many beginners that is 10 to 30 seconds. This plan starts at 20 seconds; if that is too much, halve the numbers.
Is a 3-minute plank good?
Yes. For most people a solid plank of one to three minutes is a strong result. Past that, harder variations do more for you than longer holds.
Will planking every day hurt my back?
A plank with good form usually does not. Lower-back discomfort is most often a sign that your hips are sagging, so shorten the hold. If you have a back condition, ask a doctor or physiotherapist first.
This plan is general fitness information, not medical advice. If you are pregnant, injured, have a heart or joint condition, or have not exercised in a long time, check with a doctor before starting.