Unlock Your Core Strength: 10 Minute Plank Hold in Just 30 Days Challenge

Fitness Tips
Written By Niraj Kumar Borah

Congratulations on setting a goal to improve your core strength and stamina with a 30-day plank hold challenge! Here's a detailed plan to help you achieve a 10-minute plank hold in 30 days.

Week 1:

  • Day 1: Plank for 30 seconds, rest for 30 seconds. Repeat for a total of 3 minutes.

  • Day 2: Plank for 40 seconds, rest for 20 seconds. Repeat for a total of 3 minutes.

  • Day 3: Plank for 50 seconds, rest for 10 seconds. Repeat for a total of 3 minutes.

  • Day 4: Rest

  • Day 5: Plank for 60 seconds, rest for 30 seconds. Repeat for a total of 3 minutes.

  • Day 6: Plank for 60 seconds, rest for 20 seconds. Repeat for a total of 3 minutes.

  • Day 7: Plank for 60 seconds, rest for 10 seconds. Repeat for a total of 3 minutes.

Week 2:

  • Day 8: Plank for 75 seconds, rest for 15 seconds. Repeat for a total of 4 minutes.

  • Day 9: Plank for 90 seconds, rest for 10 seconds. Repeat for a total of 4 minutes.

  • Day 10: Plank for 90 seconds, rest for 15 seconds. Repeat for a total of 4 minutes.

  • Day 11: Rest

  • Day 12: Plank for 90 seconds, rest for 10 seconds. Repeat for a total of 4 minutes.

  • Day 13: Plank for 90 seconds, rest for 15 seconds. Repeat for a total of 4 minutes.

  • Day 14: Plank for 90 seconds, rest for 10 seconds. Repeat for a total of 4 minutes.

Week 3:

  • Day 15: Plank for 2 minutes, rest for 30 seconds. Repeat for a total of 5 minutes.

  • Day 16: Plank for 2 minutes, rest for 20 seconds. Repeat for a total of 5 minutes.

  • Day 17: Plank for 2 minutes, rest for 10 seconds. Repeat for a total of 5 minutes.

  • Day 18: Rest

  • Day 19: Plank for 2 minutes, rest for 30 seconds. Repeat for a total of 5 minutes.

  • Day 20: Plank for 2 minutes, rest for 20 seconds. Repeat for a total of 5 minutes.

  • Day 21: Plank for 2 minutes, rest for 10 seconds. Repeat for a total of 5 minutes.

Week 4:

  • Day 22: Plank for 2 minutes, 30 seconds, rest for 30 seconds. Repeat for a total of 6 minutes.

  • Day 23: Plank for 3 minutes, rest for 20 seconds. Repeat for a total of 6 minutes.

  • Day 24: Plank for 3 minutes, rest for 10 seconds. Repeat for a total of 6 minutes.

  • Day 25: Rest

  • Day 26: Plank for 3 minutes, rest for 30 seconds. Repeat for a total of 6 minutes.

  • Day 27: Plank for 3 minutes, rest for 20 seconds. Repeat for a total of 6 minutes.

  • Day 28: Plank for 3 minutes, rest for 10 seconds. Repeat for a total of 6 minutes.

Week 5:

  • Day 29: Plank for 3 minutes, 30 seconds, rest for 30 seconds. Repeat for a total of 7 minutes.

  • Day 30: Plank for 10 minutes straight.

Note: This is a gradual increase in the duration of the plank hold, so you don't have to worry about burnout, but it's essential to listen to your body, rest or modify as needed. Remember to maintain proper form throughout the movement by keeping your spine neutral, engaging your abdominal muscles, and squeezing your glutes. It's also good to incorporate other core exercises, such as deadbugs, bridges, and Russian twists, to enhance your overall core strength and stability.

Here are a few tips to help you achieve your goal:

  • Warm up before each plank session with a few minutes of light cardio or dynamic stretching to prepare your body for the exercise.

  • Keep your wrists and elbows under your shoulders and avoid letting your hips sag or lift too high.

  • Focus on your breath and keep it steady and controlled throughout the exercise.

  • Incorporate a variety of plank variations, such as side plank, reverse plank, and elbow plank to target different muscle groups and add some variation to your routine.

  • In addition to the plank exercise, get enough sleep, stay hydrated and maintain a healthy diet.

  • Keep a journal or use an app to track your progress and monitor your improvement over time.

You got this! I wish you the best of luck with your 30-day plank hold challenge and don't hesitate to reach out if you have any questions or need further guidance. Remember to be patient with yourself and celebrate your progress along the way.

Niraj Kumar Borah

Niraj Kumar Borah is the founder and head coach of Fitness Bootcamp, a residential health transformation programme run under HimalayanGurus Fitness OPC Private Limited. He is HYROX Academy Level 1 (Creating Athletes) certified and an affiliated HYROX Performance Coach, currently enrolled in HYROX Academy Level 2. His other credentials include VDOT Certified Running Coach, Bioforce Certified Conditioning Coach, MMA Conditioning Coach, NESTA Certified Heart Rate Performance Specialist and Precision Nutrition Level 1. He holds a B.Sc. (Hons) in Business Information Systems from the University of East London.

Before coaching full time, Niraj competed in submission grappling and mixed martial arts. He is a Gracie Barra Rio de Janeiro blue belt in Brazilian Jiu-Jitsu. He won gold in the Senior Male 69 kg No-Gi division and bronze at the 2015 National Ju-Jitsu Championship, took gold in the Men's Beginner under 65 kg division and bronze in the Beginner Absolute at the 2019 ADCC Singapore Open, won silver at the 10th GFI National Grappling Championship 2017, and holds an amateur MMA record of 2-1.

Today he races as a triathlete and HYROX athlete. In January 2026 he finished the IRONMAN 5150 Chennai olympic-distance triathlon in 2:53:01, and competed in the HYROX Bengaluru 2026 doubles. He coaches from bloodwork, body composition and recovery data, to help clients build results they can sustain.

https://www.fitnessbootcamp.in
Previous

Top 10 Weight Loss Exercises: A Comprehensive Guide to Achieving Your Fitness Goals
Next

Endurance Unleashed: Learn How to Increase Your Stamina and Achieve Your Fitness Goals