What if I told you I had a secret to share that could create a total body transformation in just 4 minutes?

No, I’m not trying to sell you a collection of DVDs or some phoney wraps that break after one use.

Instead, what I’ve got to share with you today is a single exercise that only takes 4 minutes a day for 28 days to help you increase strength and endurance and decrease body fat.

I’ve been doing it for 20 days, and I’m already beginning to see definition in my abs and arms. Mind you, I’m not expecting to look like Arnold Schwarzenegger by the time I’m done with this exercise, but I certainly am noticing a difference compared to the only form of exercise I was doing before this, which was cycling.

It’s called the Plank Challenge, and it works you with just 20-45 seconds of planking per day during the first week, all the way up to 3-4 minutes by week 4.

Form is important here, and I’ll share a video on that in a second, but first let’s go over the challenge.

How To Do The Plank Challenge


On the first two days, aim to hold the plank for 20 seconds. Build that up to 30 seconds on the 3rd and 4th days.

On the 5th day, aim for 40 seconds.

Take a break on day 6 and then on days 7 and 8, hold the plank for 45 seconds. On days 9 through 11, hold for a full minute.

On day 12, aim to plank for a full 90 seconds. Day 13 will be another rest day before you resume with 90 seconds on days 14 and 15. When days 16 and 17 roll around, aim for 120 seconds.

On day 18, plank for 150 seconds and take day 19 off.

On days 20 and 21, hold the plank for 150 seconds. Days 22 and 23 will see you holding the plank for 180 seconds.

Day 24 is when you hold the plank position for 210 seconds. Take day 25 off, and hold the plank for another 210 seconds on day 26. 

When day 27 rolls around, hold the plank for 240 seconds and on day 28, plank for as long as you can!

It’s so simple! How could it possibly work?

Planking actually gives your full body a workout. The muscles you use to maintain the position are located in various parts of your body.

And speaking of position, here’s a super-important guide to planking properly.

Don’t stop once you’ve finished the challenge! Continue to fit as much planking as you can throughout your day to keep the benefits rolling.