Plank timer
A free plank timer preset to 60 seconds, with a big ring you can read from the floor. Unlike a phone timer, it runs sets back to back with Repeat and the digits stay readable from a few feet away. Also searched as plank countdown, 1 minute plank timer, plank hold timer.
Six-week plank progression
Hold with good form rather than chasing a long time. If a hold breaks down, stop and rest. Rest 45 to 60 seconds between holds.
| Week | Hold | Sets | Set it on aTimer |
|---|---|---|---|
| 1 | 20 s | 3 | 20 seconds, Repeat on |
| 2 | 30 s | 3 | 30 second timer, Repeat on |
| 3 | 45 s | 3 | 45 seconds, Repeat on |
| 4 | 60 s | 3 | this page, Repeat on |
| 5 | 90 s | 2 | 1 min 30 s |
| 6 | 2 min | 2 | 2 minutes |
With Repeat on, the alarm marks the end of each hold and the timer restarts a second later. Use that gap plus the next round as your rest, or pause with Space and resume when ready.
Form checklist
- Elbows under shoulders, forearms flat, hands relaxed.
- One straight line from head to heels. No sagging hips, no raised hips.
- Squeeze your glutes and brace your core as if about to be poked.
- Look at the floor just ahead of your hands to keep the neck neutral.
- Breathe steadily. Holding your breath is a sign the hold is too long.
If your lower back hurts, stop. Drop to the knees or shorten the hold instead of pushing through. This is general fitness information, not medical advice.
Variations to rotate in
- Side plank, 20 to 30 seconds each side.
- Plank with shoulder taps, counting taps instead of seconds.
- Knee plank for beginners, or for the last set when form fades.
Build the plank into a full session with the workout timer, or run it as one station in a circuit with the 60 second timer.
Frequently asked questions
How long should a beginner hold a plank?
Start with 20 to 30 seconds and three sets. Add 10 to 15 seconds a week while form stays solid.
Is a longer plank always better?
No. Past about two minutes, most people get more from harder variations such as side planks or shoulder taps than from longer holds.
How do I time rest between sets?
Tick Repeat. Each alarm ends a hold, and you can count the next round as rest or pause with Space until you are ready.
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