30 day plank fat burning challenge

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This 30 day plank fat burning challenge will kickstart your weight loss efforts tenfold while only taking a couple of minutes a day.



Planks are one of the best calorie-burning and beneficial exercises. Doing planks works multiple muscles at the same time, thus benefiting your body's core strength. Not only do they burn fat around your midsection, they also work by allowing you to improve your posture, increase flexibility and tighten your abdominals.

The plank is one of the simplest exercises that you can do, it's simple in its appearance and the number of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy.

Getting into plank pose can be easy. Holding a plank can even be easy, for a few seconds, but since the plank is an exercise position that can be held indefinitely, its difficulty can range from easy, short-term planks to excruciating tests of endurance.

The plank is achievable in several different methods, but the main goal of the plank exercise will have you with your body perpendicular to the ground, your stomach facing down, elevating your torso off the ground with either your elbows or hands.

The plank is similar to being stuck in an extended push-up pose without actually moving your body weight up or down. This may sound much nicer and more forgiving than a set of push-ups, but the plank can become a strenuous exercise very quickly.

See some videos on planking down below to know how you can do it the correct way.


Video #1: I did the plank challenge for 30 days with realistic results


Video #2: What will happen if you plank every day for 1 minute


Video #3: This Happens to Your Stomach Fat When You Plank - 6 Good Reasons Why You Should Do Plank Daily


video #4: How to Plank Properly for Beginners - Step By Step Tutorial


Video #5: Basic Forward Plank & Common Faults

AnnPT77

Planks are a fine exercise. They are not going to "kickstart your weight loss tenfold". They are not "one of the best calorie burning exercises". Sadly, even "the best calorie burning exercise" - any of the good high calorie burn per minute ones - done for 5 minutes per day (top end of your "hard" chart) isn't going to "kickstart your weight loss tenfold". That's hyperbole . . . extreme hyperbole.

Really fast runners, rowers, cyclists, XC skiers can burn 1000+ calories per hour, and they're burning calories at rates most of us can't achieve, because they're going at paces most of us can't achieve. Those are actual high calorie burning exercises. Five minutes at 1000 calories per hour is 16.7 calories per minute, about 83 calories in 5 minutes. 83 calories isn't going to "kickstart" anyone's "weight loss tenfold", in a context where 83 calories is maybe 5.5% of even a low-ish TDEE (1500 cal) . . . unless just "kickstarting" in a psychological/motivational sense.

Planks are certainly worth doing, up to a point, for other benefits.

I'm not a fan of these "do it every day, increase every day, no recovery days" challenges, personally - mostly not how serious fitness increase is programmed, IME. Planks are probably one of the less-worse things to do in that format, though. Challenges in this format are IMO more of a popularized, fun-challenge thing. They can be motivating, maybe worth doing for the personal challenge, as long as the "no >24 hour recovery" format isn't an issue for the specific activity and the specific person.

There's nothing wrong with doing things that are fun and motivation (but safe), but overselling even something fun/worthwhile tends to result in quite a few participants being disappointed. Just my opinion, though.

NorthCascades

The reason AnnPT felt the need to post all of that is because it's true. A lot of people really are here to start their health and fitness, jump or otherwise. Ann has been around the block and knows this is a tortoise and hare kind of thing, the way to succeed isn't to start with unrealistic expectations and become disappointed and more likely to give up for good after an honest try didn't work. Slow and steady wins this race.

sijomial

How much fat (or calories) do you expect to be burned in just two minutes from an exercise where you aren't even moving?

Mathematics is fun....
3,500 cals in a pound of fat.
60 minutes / one hour of planks in a month - calorie burn rate of 3,500 an hour!
(For comparison world record pace by a massively genetically gifted professional cyclist for the one hour time trial is 450watts or 1,620 an hour.)

If someone is losing at 1lb a week (14,000 cals deficit a month) to increase their loss "tenfold" then we are talking about 140,000 cal deficit, 4,666 cal deficit a day. Sounds legit!!

Are you the author of these claims or did you copy/paste from somewhere?

xrj22

I find most of the 30 day "challenges" to be bunk. If 15 seconds is moderate effort for you now, you are not going to increase that 6 fold in 30 days no mater what schedule you try to follow. Set up a moderate workout daily, with a couple of rest days or days where you focus on a different muscle group. Put in 70% effort, and each week try to up your seconds or reps a bit. Use common sense, not a clearly unrealistic "challenge".

age_is_just_a_number

Planks are great. I enjoy them. I do them in all sorts of different variations: up + down aka walking planks, elbow, high, side. Side with dips, the list goes on.
In terms of the claims in the op….. I don’t believe any one exercise is going to make a dramatic impact in overall physical health or physique. I believe you need a variety of exercises to gain the variety of health benefits from that exercise.

Xellercin

Plank is wonderful! You should absolutely consider adding plank to your exercise routine, but it won't make a lick of difference in terms of the amount of fat on your body.

girlwithcurls2

Wow. Strong first post, OP.
I love planks, but no to so much of that...

springlering62

BTW, mixed reviews about the safety of the redirect this brand new, one-post member is using. Click at your own risk.

AnnPT77

springlering62 wrote: »

BTW, mixed reviews about the safety of the redirect this brand new, one-post member is using. Click at your own risk.

Good point. I didn't even think to check the links.