Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Video loading...
Ab Exercises for Women

Fitness Quest: 5-Minute Plank in 30 Days

Five minutes of planking plank may sound like an impossible goal, but this plan will get you there in just 30 days.

Lock Icon

Unlock this article and unwrap savings this holiday season.

Already have an Outside Account? Sign in

Outside+ Logo

Now 30% Off.
$4.99/month $3.49/month*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Planks are the perfect way to build core strength and endurance, while whittling your middle at the same time. A five-minute plank may sound impossible, but it’s well within your reach — trust us.

All you’ll have to do is add a few seconds to your plank each day during the 30-day plan below and you’ll hit that five-minute mark and complete your quest. Make sure you’re properly warmed up before enduro-planking and remember to breathe!

Check out the video below for some plank basics and expert form tips from certified trainer and American Ninja Warrior competitor Angela Gargano before you begin your quest.

Video loading...

The following plan will prepare you to do a 5-minute plank in just 30 days!

Day 1
10 seconds
Day 2
20 seconds
Day 3
30 seconds
Day 4
50 seconds
Day 5
50 seconds
Day 6
1 minute
Day 7
1 minute 10 seconds
Day 8
1 minute 20 seconds
Day 9
1 minute 30 seconds
Day 10
1 minute 40 seconds
Day 10
1 minute 50 seconds
Day 12
2 minutes
Day 13
2 minutes 10 seconds
Day 14
2 minutes 20 seconds
Day 15
2 minutes 30 seconds
Day 16
2 minutes 40 seconds
Day 17
2 minutes 50 seconds
Day 18
3 minutes
Day 19
3 minutes 10 seconds
Day 20
3 minutes 20 seconds
Day 21
3 minutes 30 seconds
Day 22
3 minutes 40 seconds
Day 23
3 minutes 50 seconds
Day 24
4 minutes
Day 25
4 minutes 10 seconds
Day 26
4 minutes 20 seconds
Day 27
4 minutes 30 seconds
Day 28
4 minutes 40 seconds
Day 29
4 minutes 50 seconds
Day 30
5 minutes!

Badassery Badge

Think you’re a badass? Want to take it to the next level?

Doing a standard plank every day can get boring. Boost your badass quotient (and sideline boredom) by choosing two days a week and performing a variation. Plank on your forearms, with one leg lifted, with alternating knee-to-elbow — whatever you can dream up is fair game.

Check out the midpoint and final check-ins with Gargano, and check out more Fitness Quests here!