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Track your plank hold time, calculate calories burned, and assess your core strength level.
15-30s
Just starting out
30-60s
Building strength
60-120s
Strong core
2+ min
Exceptional
Follow this progressive program to build from 20 seconds to 5 minutes in just 30 days!
The plank calculator uses the MET (Metabolic Equivalent of Task) method to estimate calorie burn during planking exercises.
Planking has a MET value of approximately 8.0, making it a highly effective core exercise that engages multiple muscle groups simultaneously.
Keep body straight from head to heels, engage core, elbows under shoulders, neutral neck position. Avoid sagging hips or raising buttocks.
Don't hold your breath! Breathe steadily and naturally throughout the plank. Deep, controlled breathing helps maintain the position longer.
Increase time by 5-10 seconds each week. Try variations like side planks, plank-to-pike, or plank jacks to keep challenging your core.
It's better to hold perfect form for 30 seconds than sloppy form for 2 minutes. Stop when form breaks down.
Beginners: 15-30 seconds, Intermediate: 30-60 seconds, Advanced: 60-120 seconds. Focus on perfect form rather than duration. Multiple shorter planks with good form are better than one long plank with poor form.
A 150 lb (68 kg) person burns approximately 0.15 calories per minute of planking. While not high in calorie burn, planks are exceptional for building core strength and stability.
Yes! A 2-minute plank places you in the advanced/elite category, demonstrating excellent core strength and control. Only about 10% of people can hold a plank this long.
Daily planks are safe for most people since planks are low-impact. However, 3-5 times per week is typically sufficient. Vary your routine with different plank variations and other core exercises.
As your core muscles strengthen and you develop better neuromuscular control, planks become easier. This is a sign of progress! When planks feel easy, try variations like side planks, single-leg planks, or add movement.
Planks primarily work the rectus abdominis, transverse abdominis, obliques, lower back, shoulders, chest, glutes, and quadriceps. It's one of the most comprehensive core exercises.
Planks strengthen and develop abdominal muscles, but visible abs require low body fat percentage (typically under 15% for men, 20% for women). Combine planks with overall fat loss through diet and cardio.
Research suggests 3-4 sets of 30-60 seconds with perfect form is more effective than one long hold where form deteriorates. Multiple sets allow you to maintain quality throughout.
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