28 Day Plank Challenge

Get ready to challenge yourself, this is it, you sign to start Planking every day. This challenge has been adapted from the Kiss Fitness Monthly Exercise Challenge for January, #PlankAwayJanuary. This 28 Day version means you can start it whenever you want and repeat it as much as you like. The challenge is FREE, however, we offer a premium upgrade which includes the challenge programmed in the Kiss Fitness Online Training App. This option allows you to track your challenge efforts, get daily push reminders on your mobile device and the ability to ‘Ask a Trainer’ any questions you have.

This challenge is staggered & progressively increases in time throughout the month with three levels to choose from and three plank variations, this challenge will be suitable for anyone of anyone as there are multiple ways to progress or regress the challenge. 

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment.

World Pank Record

Think you could beat it? Apply via the Guinness Book of records (links below)

The longest time in an abdominal plank position is 8 hours 1 minutes and was achieved by Mao Weidong (China) on an event organized by Men’s Health in Beijing, China on 14 May 2016.

Read More

Plank Test (perform before starting this challenge)

This challenge is progressive and you should notice some gains throughout the month. To start off you should test your current core strength with a Plank test. This simple test will give you an idea of where you are now, this can be compared when conducting the same test at the end of the challenge. The result of the test will help you choose the plank variation to do during the challenge.

Download Scoring Sheet

To conduct the test:

  • Have a stopwatch ready or a friend with a stopwatch.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or you reach 2 minutes.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the Regular or Alternative Plank variations.
  • 1 minute 30 seconds and above – Choose the Plank/Up-Down variation for a dynamic plank. Alternatively, you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon them creating a more demanding static Plank exercise.

Test your progress with a follow-up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilizing muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be exactly the same conditions, same plank variation etc. 

Get your fitness tests scheduled for you on the Kiss Fitness Online Training App when you Sign Up for The Premium 28 Day Pank Challenge

{loadmodule mod_gantry5_particle,28 Day Plank Challenge Target Guides}

Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

Download Scoring Sheet – Click Here

Required Equipment

Programme Design

We have designed this challenge as a progressive ascending pyramid, in simple turns, each day is equal or harder than the last. The challenge progresses at small steps enabling you to become stronger as you go through the month. The challenge has two-day steps where we keep to the same target for two days (we can call this acclimatization if you like). It’s all to get you up to your target time at the end of the month, in a safe, effective and progressive manner.

Let’s do it! Pick your level below or Mix ‘n’ Match

28 Day Plank Challenge Chart

28 Day Plank Challenge Target Guides #28DayPlankChallenge

Download the #28DayPlankChallenge targets, pin to your fridge and hit those plank times. 


Level 1 is our beginner PLANK challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Time = 20 Minutes 10 seconds
  • Lowest Daily Time = 10 seconds
  • Highest Daily Time = 90 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 1


Level 2 represents our intermediate level for this PLANK challenge if you have previous experience of the lunge exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Time = 40 Minutes 20 seconds
  • Lowest Daily Time = 20 seconds
  • Highest Daily Time = 180 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 2


Level 3 assumes you are familiar with the PLANK exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Time = 60 Minutes 50 seconds
  • Lowest Daily Time = 30 seconds
  • Highest Daily Time = 270 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 3

Don’t forget to use the Scoring Sheet

The Plank Exercise

Key Points

  • Keep neutral spine alignment
  • Maintain a straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breath

EASY – Half Plank (from knees) 

MODERATE – Plank on Forearms 

MODERATE (Alternative) – Straight Arm Plank 

ADVANCED Plank Up/Downs

{loadmodule mod_gantry5_particle,28 Day Plank Challenge Sign Up}

28 Day Skipping/Jump Rope Challenge

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness 28 Day Skipping/Jump Rope Exercise challenge. This challenge kicks starts with some heart warming skipping action, good skipping takes practice and this is an excellent opportunity to practice your skipping skills or even learn how to skip. It’s never to late to learn!

You can start this FREE 28 Day Challenge at any time, download the target guide below and challenge yourself to skip, every day! You CAN Do It!

Its all about the heart! Looking after your heart with diet and exercise is one of the best things you can do for your body, you can achieve this by doing a few minutes of high-intensity training each day.

This will have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health too.

Sign Up FREE Upgrade to premium

Benefits of Skipping (Jump Roping)

The benefit is low impact on knees, hips and ankles and if done properly its a lower impact activity than jogging and more benefit on heart, lungs and muscles. It strengthens upper and lower body and burns a lot of calories in a short space of time. Try not to skip on carpet or grass as you may injure your ankles, instead go for a wood floor or flat concrete, tennis courts are excellent and your garden patio will do just fine.

The better you become at skipping the more economical you will be with your movements. The key is to jump low so that just enough space for the rope to pass under your feet, this means minimizing the movement in your arms and to make the pivotal point the wrist. By doing this the arms and shoulders are given a workout by just clenching the muscles in order to turn the wrists.

In modern-day fitness, the skipping rope is much overlooked, it’s simple, effective and cheap. You really don’t need a lot of money, an expensive gym membership or a state of the art treadmill to stay active and keep fit. The skipping rope is worth its weight in gold for how effective it is. If you can’t skip! Then learn. 

How to Skip

  • Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.

The 28 Day Skipping/Jump Rope Challenge 

Get a skipping rope, if you don’t have one head over to Amazon and pick up a cheap skipping rope, leather is a better choice if you are willing to spend a bit more.

Check your skipping target each day and get out and get your skips done, these don’t have to be done at the same time, you can do them in blocks of 10,20.50 or 100 or whatever you fancy, the key is to get them done.

Challenge Levels

We have set three skipping levels for this challenge which are quite simply, EASY, MODERATE and HARD. Choose a level for your ability level, you don’t have to stick to a level once you’ve picked it just try and hit your target or go for more if you want to.

28 Day Skipping Challenge Levels Chart
LevelMinimum Skips Per DayMaximum Skips Per DayTOTAL
Level 1 – Easy50 skips200 skips3800 skips
Level 2 – Moderate100 skips400 skips7600 skips
Level 3 – Hard300 skips800 skips15200 skips

Challenge Scoring

This challenge is progressive and fluid, you can choose which level you want to go for each day, to score the outcome of your challenge you will score yourself either 1,2 or 3 points depending which level you have achieved. Level one scores 1 point, level two scores 2 points and 3 points for level three. Add up the scores for the whole 28 days to give your final score.

DOWNLOAD Scoring Sheet

Skipping Target Guide

Level 1 – EASY

Level 1 is our beginner skipping challenge for those either to new to skipping or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

28 DAY Skipping Challenge - EASY

{rsfiles path=”exercisechallenges/Kiss Fitness 28 Day Skipping Exercise Challenge 1.pdf”}

Level 2 – MODERATE

Level 2 represents our intermediate level for this challenge, if you have previous experience of skipping and of moderate fitness level, this would be a suitable level for you.

{rsfiles path=”exercisechallenges/28-day-exercise-challenges/Kiss Fitness 28 Day Skipping Exercise Challenge – MODERATE.pdf”}

Level 3 – HARD

Level 3 assumed a good level of skipping skill combined with a good fitness level. If you regularly participate in physical exercise and you are a confident skipper, this is the challenge level for you.

{rsfiles path=”exercisechallenges/28-day-exercise-challenges/Kiss Fitness 28 Day Skipping Exercise Challenge – HARD 1.pdf”}

{loadmodule mod_rokfeaturetable,28 Day Skipping Challenge}

{loadmodule mod_rsform,Sign Up FREE – 28 DAY Skipping Challenge}

{loadmodule mod_rsform,Upgrade to PREMIUM – 28 Day Skipping Challenge}

Joining in Check-list

You don’t have to use a rope! Shadow Skipping

Although we mentioned a skipping rope, we understand that some of us either don’t the skill of skipping or struggle to maintain  a constant rythem. Well, good news you can still take part in this challenge without a skipping rope. It’s called Shadow Skipping, it is exactly as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were actually skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.