The 75 Hard Challenge is, well, not easy. If you want to know how to complete the 75 hard challenge, 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:

75 Hard Diet Rules – How to Stick to Your Nutrition Plan

• 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.

75 Hard Workout Plan – 2-a-Days Without Burnout

• 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:

Best Outdoor Workouts for 75 Hard

• 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
• 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.
• 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.
• 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.

Best Indoor Workouts for 75 Hard

• 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.
  • Yoga
    • Focus on flexibility, balance, and mindfulness with beginner or advanced flows.
• 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.
• Cardio Workouts
  • Treadmill Running or Walking
    • Incline walks or interval runs can keep this engaging.
  • 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.
• Indoor Sports and Recreation (You can also do these inside)
  • Tennis or Pickleball
    • A great way to mix cardio with fun and coordination.
  • 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.

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.

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!

Hydration & 75 Hard – How to Hit a Gallon a Day

• 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!

Personal Development & Mindset for 75 Hard

• 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

Why Daily Progress Photos Matter for 75 Hard

• 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 below) I’d love to cheer you on & help however I can. You can do it!

Why the 75 Hard Challenge Works

It’s a Mental Toughness Test – This isn’t just about fitness—it’s about discipline, resilience, and proving you can stick to something hard.
Structured for Results – 75 days of strict rules that push you outside your comfort zone to develop better habits.
Full Mind & Body Transformation – If you complete all 75 days, you’ll see major physical and mental changes.

75 Hard Challenge Rules – How to Stick to the Plan

Follow these rules every single day for 75 days:

• Pick a diet & stick to it – No cheat meals, no alcohol.
• Do two 45-minute workouts daily – One must be outdoors, no matter the weather.
• Drink 1 gallon of water per day – No exceptions.
• Read 10 pages of a non-fiction book – No audiobooks, real reading only.
• Take a daily progress photo – Track your transformation.

Want meal ideas that fit 75 Hard? Find a high-protein recipe here.

75 Hard Workout Plan – 2-a-Days Without Burnout

Daily Structure: One indoor & one outdoor workout every day.
Goal: Complete 14 workouts per week while avoiding burnout.
Tip: Prioritize recovery—mix in yoga, stretching, and active recovery days.

Best Outdoor Workouts for 75 Hard

Running or Jogging – Classic & effective.
Cycling – Great for endurance without joint stress.
Walking or Hiking – Perfect for recovery days.
Bodyweight Strength Workouts – Squats, push-ups, lunges, and more.
Tennis, Basketball, or Soccer – Get in a fun cardio session.
Paddleboarding or Kayaking – Core engagement & endurance training.

Best Indoor Workouts for 75 Hard

Strength Training (Dumbbells, Kettlebells, Barbell) – Build muscle while cutting fat.
HIIT Workouts – Short bursts of intense exercise for fat burning.
Yoga or Pilates – Flexibility & recovery-focused training.
Stationary Bike, Rowing, or Treadmill Runs – Great for indoor cardio.
Bodyweight Circuits – Simple, equipment-free workouts.

Hydration & 75 Hard – How to Hit a Gallon a Day

Carry a ½ gallon water bottle – Makes it easy to track intake.
Drink 16-20 oz first thing in the morning – Start the day hydrated.

Sip consistently throughout the day – Don’t chug a gallon at once.
Infuse with lemon or electrolytes – Keeps water interesting & helps absorption.

Personal Development & Mindset for 75 Hard

Required: 10 pages of a non-fiction book daily – No audiobooks allowed.
Best Books for 75 Hard:

• Atomic Habits by James Clear
• The Purpose Driven Life by Rick Warren
• Win the Day by Mark Batterson
• Objective Secure by Nick Lavery
• Poor Charlie’s Almanac by Peter Kaufman

Why Daily Progress Photos Matter for 75 Hard

You might not notice daily changes, but over 75 days, they add up.
Visual proof of your transformation keeps you accountable.
This is just as much a mental challenge as it is physical—seeing progress fuels motivation.

Ready to Build Your Week?

Start by surfing my recipes or nailing down your meal prep system: