Realistic 30 day plank challenge by Suzy
Planks are the best way to fast-forward your way to toning your midsection and reducing belly fat.
This 30-day plank challenge will gradually help build your endurance if you are a beginner. The challenge uses different variations of planks to target every part of your abs.
You are guaranteed to plank your way to tight and strong core muscles in a month.
The workout
The first 8 days of the plank challenge introduce you to six different types of planks (3 each day and 4 each day from day 9).
You will do 10 seconds for each exercise, resting for not more than 30 seconds between each set. After the first two days, there is a 5-second progression every second or third day, with rest days in between.
This 30-day plank challenge is realistic because it does not exceed 60 seconds per set on any given day.
Unlike other crazy plank challenges where you plank for 3 or 4 minutes straight, this workout challenge has been tried and tested against what is possible for an average person and what is not.
You might also like:
- 30-day ab challenge for beginners
- How to Lose Belly Fat – 5 Ab Exercises for Beginners
- How to Lose Belly Fat Without Exercise
These are the 8 plank variations that will sculpt your abs and improve your core strength:
1. Side plank
2. Reverse plank
3. Plank walks
4. Shoulder plank
5. Elbow plank
6. Plank jacks
7. Spiderman planks
8. Full plank
30 day plank challenge by Suzy
Day 1
- 10 sec knee planks
- 10 sec knee side planks
- 10 slow mountain climbers
Day 2
- 10 sec elbow planks
- 10 sec plank jacks
- 10 sec Spiderman planks
Day 3
- Rest
Day 4
- 15 sec knee planks
- 15 sec knee side planks
- 15 slow mountain climbers
Day 5
- 15 sec elbow planks
- 15 sec plank jacks
- 15 sec Spiderman planks
Day 6
- Rest
Day 7
- 20 sec knee planks
- 20 sec knee side planks
- 20 slow mountain climbers
Day 8
- 20 sec elbow planks
- 20 sec plank jacks
- 20 sec Spiderman planks
Day 9
- 25 sec reverse plank
- 25 sec knee planks
- 25 sec knee side planks
- 25 slow mountain climbers
Day 10
- 25 sec plank walks
- 25 sec elbow planks
- 25 sec plank jacks
- 25 sec Spiderman planks
Day 11
- Rest
Day 12
- 30 sec reverse plank
- 30 sec full plank
- 30 sec knee side planks
- 30 slow mountain climbers
Day 13
- 30 sec plank walks
- 30 sec elbow planks
- 30 sec plank jacks
- 30 sec Spiderman planks
Day 14
- 35 sec reverse plank
- 35 sec full plank
- 35 sec knee side planks
- 30 slow mountain climbers
Day 15
- Rest
Day 16
- 35 sec plank walks
- 35 sec elbow planks
- 35 sec plank jacks
- 35 sec Spiderman planks
Day 17
- 40 sec reverse plank
- 40 sec full plank
- 40 sec knee side planks
- 30 slow mountain climbers
Day 18
- Rest
Day 19
- 40 sec plank walks
- 40 sec elbow planks
- 40 sec plank jacks
- 40 sec Spiderman planks
Day 20
- 45 sec reverse plank
- 45 sec full plank
- 45 sec side planks
- 30 slow mountain climbers
Day 21
- Rest
Day 22
- 45 sec plank walks
- 45 sec elbow planks
- 45 sec plank jacks
- 45 sec Spiderman planks
Day 23
- 50 sec reverse plank
- 50 sec full plank
- 50 sec side planks
- 30 slow mountain climbers
Day 24
- 50 sec plank walks
- 50 sec elbow planks
- 50 sec plank jacks
- 50 sec Spiderman planks
Day 25
- 50 sec reverse plank
- 50 sec full plank
- 50 sec side planks
- 35 slow mountain climbers
Day 26
- Rest
Day 27
- 55 sec plank walks
- 55 sec elbow planks
- 55 sec plank jacks
- 55 sec Spiderman planks
Day 28
- 55 sec reverse plank
- 55 sec full plank
- 55 sec side planks
- 40 slow mountain climbers
Day 29
- 60 sec plank walks
- 60 sec elbow planks
- 60 sec plank jacks
- 60 sec Spiderman planks
Day 30
- 60 sec reverse plank
- 60 sec full plank
- 60 sec side planks
- 40 slow mountain climbers
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.
Well, I’ve decided that 2025 is going to be my year. I came across your site and was very inspired and motivated to begin my journey. I am interested in trying your various workout plans and decided to begin with the 30 Day Plank Challenge to strengthen my weak core. I wish to combine it with Yoga With Adriene and Rachel’s Fit Pilates videos. I have seen different Plank Challenges but you managed to create one that is manageable and will not discourage. I would like to know if you do each plank once or if they need to be repeated 2x, or 3x. Thank you.
Hi Laura. Thank you for the wonderful words, and I truly wish you success on your journey! You don’t have to do it 2x or 3x if you are doing this challenge for the first time. Ease into it and if by day 10 you still feel that its too easy, then you can 2x it 🙂