The 75 Hard Challenge is, well, not easy. If you’re here, I want to make sure you know that above all else, this challenge is a test of your discipline. I mean, we’re talking 75 days of a LOT of habits without a single failure. You can’t slip up once! There are “75 soft modifications you can make all across the internet, “75 Soft” challenges you can do to tip your toes in the water, but this is the version I did, and I want to help you do the same. I promise that if you have the cojones to stick to this challenge, you WILL see some significant results. Here are mine:
Again, I’m not a professional trainer, this is not my career, I’m just a casual athlete. But isn’t that transformation kind of crazy? I’ve never been more in-shape than I was right after the 75 hard. Anyway, here is what the 75 hard challenge is & my recommendations:
Follow a Diet:
- Choose any diet that suits your goals (e.g., weight loss, muscle gain, or healthy eating).
- No cheat days & absolutely no alcohol.
- Stick strictly to the plan for all 75 days.
All I did here was pick a strict macro spread / calorie number, & stuck to it. I recommend going to the Nutrition Plan section of my blog’s training tab, choosing to cut, bulk, or maintain weight, & then sticking to it! All you’ve got to do is calories, protein, & ballpark +/-5% on macros spread.
Complete Two 45-Minute Workouts Daily:
- One workout must be outdoors, regardless of the weather.
- The second can be indoors or outdoors but must also last 45 minutes.
This one is TRICKY. 14 workouts per week is likely something you’re not used to. My best piece of advice is to 99.9% of the time… stick to a morning workout & a night workout. You CAN cram both into an evening, but avoid that whenever possible. It sucks.
One of my FAVORITE things about the 75 Hard was that it forced me to do such a wide variety of workouts. We’re talking 14 workouts per week… or 150 total workouts. So check out my master list below! Do NOT be afraid to mix in plenty of active recovery / stretch workouts (walking, yoga, resistance bands, etc.). You want to push yourself… but you don’t want to get hurt. Now check this out:
Outdoor Workout List
- Outdoor Cardio Workouts
- Running or Jogging
- A classic and efficient workout. Adjust your pace based on your fitness level.
- Walking or Hiking
- Great for active recovery or low-intensity days. Hit trails or a local park for variety.
- Cycling
- Road biking or mountain biking can add an adventurous element.
- Jump Rope
- A high-intensity, portable workout perfect for any outdoor space.
- Rollerblading or Skateboarding
- Running or Jogging
- Outdoor Strength Training Workouts
- Bodyweight Workouts
- Push-ups, squats, lunges, burpees, planks, and dips using park benches or stairs.
- Resistance Band Training
- Compact and portable, bands are great for strength training outside.
- Weighted Backpack Workout
- Load a backpack with weights and do a mix of squats, lunges, and walks.
- Outdoor Gym Equipment
- Many parks have fitness stations with pull-up bars, dip bars, and other equipment.
- Bodyweight Workouts
- Outdoor Sports and Recreation
- Tennis or Pickleball
- A great way to mix cardio with fun and coordination.
- Basketball or Soccer
- Solo drills or a casual game with friends.
- Swimming
- If you have access to an outdoor pool, lake, or ocean.
- Paddleboarding or Kayaking
- Excellent for core strength and an enjoyable way to spend time on the water.
- Rock Climbing
- A challenging full-body workout, whether bouldering or using climbing walls outdoors
- Trail Running
- Adds an element of nature and uneven terrain to challenge your balance and endurance.
- Tennis or Pickleball
- Functional Workouts
- Yard Work
- Mowing, raking leaves, or shoveling snow can be surprisingly intense. If it works, it works.
- Farmers’ Walks
- Carry heavy objects over a set distance for an effective strength and grip workout.
- Yard Work
Indoor Workout List
- Bodyweight Workouts
- Circuit Training
- A mix of exercises like push-ups, squats, lunges, burpees, and planks performed back-to-back with minimal rest.
- HIIT (High-Intensity Interval Training)
- Alternate between short bursts of intense exercises (e.g., jump squats, mountain climbers) and brief rest periods.
- Core Workout
- Exercises like crunches, leg raises, Russian twists, and plank variations to strengthen your abs and lower back.
- Yoga
- Focus on flexibility, balance, and mindfulness with beginner or advanced flows.
- Pilates
- Build core strength and improve posture with low-impact movements.
- Circuit Training
- Strength Training
- Dumbbell Workouts
- Full-body routines, or isolate muscles with exercises like dumbbell rows, presses, and curls.
- Kettlebell Training
- Try swings, Turkish get-ups, goblet squats, or deadlifts for strength and cardio.
- Resistance Band Workouts
- Use bands for exercises like rows, squats, and lateral band walks.
- Barbell Lifts (If You Have Equipment)
- Squats, deadlifts, bench presses, and overhead presses for serious strength gains.
- Dumbbell Workouts
- Cardio Workouts
- Treadmill Running or Walking
- Incline walks or interval runs can keep this engaging.
- Stationary Bike
- Perfect for endurance or interval training sessions.
- Rowing Machine
- A full-body cardio workout that targets legs, back, and arms.
- Stair Climbing
- Use a stair climber or an actual set of stairs to elevate your heart rate.
- Jump Rope
- A simple yet intense cardio workout requiring minimal space.
- Treadmill Running or Walking
- Indoor Sports and Recreation (You can also do these inside)
- Tennis or Pickleball
- A great way to mix cardio with fun and coordination.
- Basketball or Soccer
- Solo drills or a casual game with friends.
- Swimming
- If you have access to an outdoor pool, lake, or ocean.
- Indoor Rock Climbing
- A challenging full-body workout, whether bouldering or indoor belay climbing.
- Tennis or Pickleball
So there you have it! I recommend giving a lot of of these a shot, but having your standard lineup that you stick to for 75% of the week. For me, that was a 4-5 evenings at the gym, 4-5 mornings of running/jogging/walking, & the remainder of the week as a mix of the rest of those workouts. And seriously, don’t be afraid to do plenty of yoga/stretching/shoulder mobility with resistance bands in the first few weeks. You WILL be sore.
The important thing is that it works for you! Just know you always have the ability to mix it up based on what you need. Be mentally tough… but listen to your body!
Drink 1 Gallon (3.8 Liters) of Water Daily:
- Consume the full amount every day—no exceptions.
Not really much to expand upon here. Except that I carry around the walmart brand bubba growler literally everywhere I go. This thing holds a half gallon of water & this thing keeps your water cold for decades. And it’s last me 5 years and counting. Highly recommend drinking two of these per day!
Read 10 Pages of a Non-Fiction Book Daily:
- The book should focus on personal development or education (e.g., self-help, business, or mindset).
- Audiobooks do not count; it must be physical or digital reading.
I have a billion book recommendations, but here are a few top ones:
- Atomic Habits by James Clear
- The Purpose Driven Life by Rick Warren
- Objective Secure by Nick Lavery
- Win the Day by Mark Batterson
- Poor Charlie’s Almanac by Peter D Kaufman
Take a Progress Photo Every Day:
- This photo is primarily for personal tracking to see the transformation over 75 days.
You’re going to be shocked at how big of a change completing this sort of challenge has on your body & your mindset. I promise you, if you can take this on, every other obstacle you find in your way is going to look easy in comparison. While this is totally a fitness challenge, even moreso is it a mental challenge.
Good luck, & find a way to enjoy the grind. Share your progress with me on my social medias too! (linked at top of page) I’d love to cheer you on & help however I can. You can do it!