minuteMinute Timer
Stability ball

Plank timer

A progressive plank timer: three timed holds of 30, 45, and 60 seconds with short rests between. Watch the ring drain instead of the clock and hold to the chime.

This timer is set up for you: 30s → 45s → 60s holds with rests · one round.

The routine

  1. Plank0:30
  2. Rest0:20
  3. Plank0:45
  4. Rest0:20
  5. Plank1:00

A plank ladder that builds your hold time without a single long, shaky effort. You hold for 30 seconds, rest, hold for 45, rest, then finish with a full 60-second plank — each transition announced by a gentle chime.

Choose your ladder

How to use it

  1. Set your forearms and elbows under your shoulders, body in one straight line.
  2. Hit Start and hold through the “Plank” step, breathing steadily.
  3. Relax during each “Rest”, then reset your form for the next, longer hold.
  4. Finish the 60-second hold — that’s one round.

Form & progression

Keep your hips level and your core braced; drop to your knees before you let your back sag. Too easy? Raise each hold’s time or loop the round. Too hard? Tap any step to shorten it — the draining ring lets you pace your breathing without staring at numbers.

FAQ

How long should I hold a plank?

A common starting goal is a solid 30–60 second hold with a neutral spine. This preset ladders you up — 30s, then 45s, then 60s — with 20-second rests, so you build time without holding a single long, sloppy plank.

What if 60 seconds is too hard?

Tap any step’s time and lower it, or drop the last hold. The ring shows time as a shrinking shape, so you can pace your breathing to it rather than staring at digits.

More sport timers