1. Pick a target
Choose 30 seconds, 1, 2, or 5 minutes — or free hold. Beginners: 20–30 seconds with perfect form beats a long, sagging plank.
Free online tool
Online plank timer.
Pick a target, tap start, and hold your plank. The timer tracks your hold time and your best of the session — right in the browser, no app needed. When you're ready for auto-progressing plans, streak calendars, and leaderboards, Plank King continues the habit on iPhone.
How to use it
How to use the plank timer.
Three steps, no setup. Works on phone, tablet, and desktop.
2. Start, then get into position
Tap Start, set your forearms down, and form a straight line from head to heels. Glance at the screen to check the bar.
3. Hold until the bar fills
The display turns green when you reach your target. Pause to log the hold, or keep going and set a session best.
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
How long should I hold a plank?
20–30 seconds with strict form is a solid start for beginners. Build toward 60 seconds, then 2 minutes. Quality matters more than duration — a straight body for 30 seconds works your core harder than a sagging 2-minute hold.
Is this plank timer free?
Yes — completely free, no signup, no install. It runs in your browser on any device.
Can I do a 30-day plank challenge with this?
You can time every session here, but the browser won't remember your history. For a 30-day challenge you'll want streak tracking and auto-progressing targets — that's what the Plank King app does, with a calendar view and Game Center leaderboards.
What's the proper plank form?
Forearms on the floor, elbows under shoulders, body in a straight line from head to heels. Squeeze your glutes, brace your abs, and don't let your hips sag or pike. Breathe normally — don't hold your breath.
Want plans, streaks, and leaderboards?
Plank King saves every hold, raises your target automatically, and ranks you on Game Center — free on the App Store.