Five Minute Plank Workout

A 5-minute plank workout… is nothing right? 

Think again. 

5 minutes can feel like a lifetime especially if you haven’t been doing planks.

5 minute plank challenge

Why Do A Challenge?

Participating in a plank challenge can be beneficial as it helps improve core strength, stability, and overall fitness.

Especially if you go for a 30-day challenge.

Consistently performing planks over the course of 30 days can lead to noticeable progress and increased endurance, making it an effective way to achieve a stronger and toned midsection.

Read about the strength benefits of planks and check out the plank schedules to help you get started!

Easy Plank challenge

Amazing Benefits Of Doing Planks

Remember it’s important to maintain proper form and be consistent with your plank workouts to reap the full benefits and avoid injury.

1. Core Strength

Plank exercises primarily target the core muscles, including the rectus abdominis, transverse abdominis, and obliques. Strengthening these muscles helps improve posture and stability.

2. Improved Balance

Planks engage various muscle groups, including those in the shoulders, back, and legs, which contribute to better overall balance and coordination.

3. Reduced Risk of Back Pain

A strong core helps support the spine and reduces the risk of lower back pain and injury by promoting proper alignment and posture.

4. Enhanced Metabolism

Plank exercises activate multiple muscle groups simultaneously, leading to an increase in metabolic rate and potentially aiding in weight management.

5. Full-Body Workout

Besides targeting the core, planks engage muscles in the arms, shoulders, chest, and legs, providing a well-rounded workout for the entire body.

6. Better Flexibility

Holding the plank position requires flexibility in various muscle groups, including the hamstrings, shoulders, and back, leading to improved overall flexibility with regular practice.

7. Improved Posture

Strengthening the core and back muscles through planks can lead to better posture, reducing the strain on the neck and shoulders caused by slouching.

8. Enhanced Athletic Performance

Strong core muscles are essential for athletes as they improve overall performance in various sports and physical activities.

9. Low Impact on Joints

Planks are a bodyweight exercise, meaning they put minimal stress on the joints compared to high-impact exercises like running or jumping.

10. Can Be Done Anywhere

Planks require no special equipment, and they can be performed virtually anywhere, making them a convenient and accessible exercise option.

Remember to maintain proper form and be consistent with your plank workouts to reap the full benefits and avoid injury.

Learn How To Do Your Planks Properly

Of course, if you don’t do planks properly then they will be really hard and you won’t get the benefits you could.

This video by Bow Flex will help you get your form down so watch it before trying the plank workouts below.

30-Day Plank Challenge – Work Up To 5 Minutes

This plank challenge won’t be easy but it will help you work up to holding your plank for 5 minutes.

Let it serve as a motivation to establish a regular exercise routine and help you instill healthy habits for long-term fitness goals. 

30 Day Plank Challenge Planner

5 Minute Plank Workout

This short 5-minute workout from will have you saying “when will it be over!!!”

The five-minute plank is a paradox of sorts.

It uses relative inactivity to challenge the abdominal muscles and strengthen them. 

Instructions: Repeat each move with no rest in between until the set is done. It will only take five minutes but it will likely make you cry… or at least whimper a little bit.

Tip: To gain the maximum out of your time in this exercise tense your abdominal muscle group at each rep.


Related: 11 At-Home Workouts To Burn Calories Fast

3-Minute Plank Workout

If you prefer to do your planks with videos try this BowFlex 3-minute workout that takes you through several plank variations.

Related:  9 Easy Things To Do To Lose Weight Fast

7-Minute Plank Challenge 

If you really want a challenge try this 7-minute plank workout.


Top 2 Supplement Recommendations for Maximizing Results

These are the 2 supplements I recommend to help you get the best results from your workouts and build more muscle.


Creatine is a naturally occurring compound that plays a crucial role in providing rapid energy to muscles during high-intensity exercises.

By supplementing with creatine, you can enhance your performance during plank holds and other intense workouts, allowing you to push your limits and increase your overall strength and endurance. It can also aid in post-workout recovery, enabling you to bounce back faster and tackle subsequent workouts.

Take a look at the 43,000 Amazon reviews on the creatine I use.


Protein is an essential macronutrient for muscle repair and growth. Supplementing with protein, especially in the form of whey protein powder helps ensure your body has the necessary building blocks to recover and rebuild muscles after intense workouts.

This not only promotes muscle hypertrophy but also reduces muscle soreness, allowing you to maintain consistent plank training and maximize the results over time.

This is my favorite protein supplement

Let me know if you do any of these plank challenges!

Reader Comments

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