8-Minute Plank Challenge

Get your arms, core, and legs trembling!

plank core exercise

Planks should be a standard for every core-strengthening plan, and not just high and low planks. Planks come in a variety of holds and movements that promote a strong, well-defined core. Our 8-Minute Plank Challenge is designed to keep your arms, core, and legs trembling. Just trying to hold the position as long as you can without needing a break will be enough to start!

This plank challenge isn’t meant to be accomplished on the first go—unless you’re a master planker! The point of this challenge is to build up strength week by week until you can achieve the full 8-minute challenge without needing a break. Maybe you’ll do four minutes straight for the first week and five minutes the next. As long as you keep progressing, you’re succeeding! Grab a mat, focus on your breathing, pull your abs towards your spine, and get ready to strengthen your core, arms, and forearms.

8-Minute Plank Challenge

What to Do: Hold each plank for 45 seconds. Complete two rounds, resting one minute in between the rounds. Take breaks as needed by kneeling or using your knees as a fulcrum to perform modified planks. Perform this workout challenge at least three times a week.

What You’ll Need: A yoga mat and an interval timer (available on most phones).

  1. High Plank
  2. Low Plank
  3. Side Plank With Reach (left side)
  4. Side Plank With Reach (right side)
  5. Low Plank
  6. Plank Alternating Knee To Elbow
  7. Plank Hip Dips
  8. Spiderman Planks

Keep your arms well rested and relaxed to keep pushing through this challenge by using our Morning Stretch to Help You Get Up and Go.


High Plank

Low Plank

Side Plank With Twist

Plank Alternating Knee To Elbow

Plank Hip Dips

Spiderman Planks

Once you master this 8-minute plank challenge, push your core to the next level with our 20-Minute Core Strength Workout.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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