Plank Timer
5 rounds of 60-second planks with 30-second rests. Reset to customize for 30 or 90-second holds.
About this plank timer
This timer is built for plank training, with rounds for the most common hold targets: 30, 60, and 90 seconds. The default preset is 60-second holds with 30-second rests, repeated 5 times — a solid daily core session for most people. Reset the timer if you want shorter or longer holds.
How to plank correctly
- Forearms shoulder-width apart, elbows directly under shoulders.
- Body in a straight line from heels to head — hips not sagging, butt not high.
- Brace your core like you're about to take a punch. Squeeze the glutes.
- Breathe normally. If you can't breathe, you're holding wrong.
- Stop when your form breaks — wobbling, sagging, or shaking are signals, not challenges to push through.
Plank progression
Most people make better progress by adding rounds rather than chasing a longer single hold. Five clean 60-second holds beats one ugly three-minute hold every time, both for core development and for not destroying your lower back.
- Beginner: 3 × 30 seconds, 30 seconds rest. Build to 60-second holds over 4–6 weeks.
- Intermediate: 5 × 60 seconds, 30 seconds rest (the default preset).
- Advanced: 5 × 90 seconds with side plank rotations, OR weighted planks at 60 seconds.
Plank variations
- Standard plank: forearms down, body straight.
- High plank: arms straight, hands flat — slightly easier for the core, harder on the wrists.
- Side plank: on one forearm, body rotated, top arm raised. Great for obliques.
- Plank with shoulder taps: high plank, alternating tapping each shoulder. Adds anti-rotation work.
- Plank up-downs: alternate between forearm plank and high plank. Cardio + core combo.
Common plank mistakes
- Hips sagging: shifts load to the lower back. Squeeze glutes harder.
- Hips piked up: reduces core load, makes the position easier but pointless. Lower the hips.
- Holding breath: a sign you're bracing too hard. Breathe normally; the brace should let you talk.
- Going for time at the cost of form: a 30-second clean plank is worth more than a 90-second sloppy one.
Frequently asked questions
How long should you hold a plank?
For most people, 60 seconds with good form is the meaningful target. Beyond that, you get more value from adding rounds (multiple 60-second holds) or harder variations than from chasing longer single holds.
Is a 1-minute plank good?
Yes — a clean 1-minute plank is a solid baseline for general fitness. If you can hold it with perfect form, work on adding rounds, side planks, or movement variations rather than just extending the time.
Does planking burn belly fat?
Planks build core strength but don't burn enough calories to drive significant fat loss. Belly fat reduction comes mostly from diet and overall activity. Planks are part of the picture, not the whole picture.
Can I plank every day?
Yes — short daily plank sessions (5–10 minutes total) are well tolerated by most people, since the load is bodyweight and the muscles recover quickly. If you start feeling lower-back strain, take a day off and reassess your form.