The 75 Hard Challenge is no joke—but it’s also not impossible. If you’ve been craving a mental and physical transformation, this is the wake-up call you’ve been waiting for. And no, it’s not just another fitness trend—it’s a complete lifestyle reset that challenges your discipline more than your dumbbell max.
I get it: 75 days of no cheat meals, two daily workouts, and strict rules can sound intense. When I first heard about it, I immediately thought, This sounds like a bootcamp for overachievers. But after diving in, I realized it’s about so much more than working out. It’s about becoming the kind of person who follows through—especially when it gets hard.
Let me walk you through the original rules, my experience, and a more sustainable modified version that still delivers serious results.
What is the 75 Hard Challenge?
Developed by entrepreneur Andy Frisella, the 75 Hard Challenge is a mental toughness program disguised as a fitness challenge. It’s not just about getting fit—it’s about mastering your mind.
Here’s what the original challenge includes:
🏋️♀️ Two 45-Minute Workouts a Day
One has to be outdoors. Rain or shine, you move your body outside. This can be weightlifting, walking, yoga, or a hot girl walk (yes, those count too).
🥗 Follow a Strict Diet—No Cheat Meals or Alcohol
You choose the diet, but it has to be followed without exceptions. Personally, I recommend focusing on eating whole, unprocessed foods and maybe maintaining a calorie deficit if weight loss is your goal.
💧Drink 1 Gallon of Water Daily
Hydration is key for everything—energy, focus, digestion, skin. I usually infuse my water with lemon or mint to make it more enjoyable and easier to sip throughout the day.
📚 Read 10 Pages of a Self-Development Book
Sounds simple, right? But trust me—committing to this every day really strengthens your discipline.
📸 Take a Progress Photo Every Day
This is about more than aesthetics—it’s proof that you showed up for yourself every single day.
Why It’s So Powerful
Here’s what most people don’t realize: The 75 Hard Challenge isn’t about building the “perfect body.” It’s about building the mindset of someone who doesn’t quit. You train yourself to keep promises, push through resistance, and become more intentional with your time.
It’s uncomfortable—but it’s also transformational.
My Personal Experience with the 75 Hard Challenge
When I started, I had no idea what I was getting myself into. The structure was extreme, the no-excuses approach was brutal, and the daily commitment felt overwhelming at first.
But here’s what happened: I started showing up even on days when I didn’t feel like it. I began walking 10k steps a day, not because I had to—but because it made me feel alive. My water intake improved, I felt more energized, and journaling at night became my me time. That peaceful end-of-day ritual helped me reflect, manifest, and just breathe.
And most importantly, I learned that motivation fades—but discipline doesn’t.
A More Balanced Approach: The 75 Day Moderate Challenge
Let’s be real—not everyone can hit two workouts a day for 75 days straight. Life happens. But that doesn’t mean you can’t still commit to a challenge that transforms your habits and mindset.
Why 75 Days Still Matters
Science backs it up: a 2009 study by Dr. Philippa Lally found it takes around 66 days to build a new habit. So 75 days? That’s a sweet spot for making your routine automatic.
Here’s how you can do a modified version of the 75 Hard Challenge—one that’s still effective but more sustainable.
The Modified 75 Hard Challenge Rules
✅ One Workout Per Day (Movement Matters)
Don’t stress over two-a-days. One solid workout—whether it’s strength training, yoga, or a 30-minute walk—counts. The goal is consistency, not exhaustion. Walking 10,000 steps? Still powerful. Just get moving.
✅ Pick a Healthy Habit to Stick to
Instead of a super-strict diet, focus on one or two goals—like cutting out fast food, limiting sugar, or adding a veggie to every meal. It’s about creating a healthy lifestyle, not short-term restriction.
Need help with ideas? The 6-Week Glow Up Guide can help you build momentum with easy-to-follow routines and mindset shifts.
✅ Hydrate Intentionally
Maybe a gallon is too much. But try to drink 2–3 liters a day. I use a cute water bottle and track my intake to keep it fun and on target.
✅ Read or Reflect Daily
Whether it’s 10 pages of a book or 10 minutes of journaling, give your brain some love. Gratitude journaling, goal setting, or nighttime affirmations—it all counts.
✅ Show Up With Intention
Progress pics? Cool. But also jot down how you feel. Track your energy, your mood, your mindset. The goal here isn’t perfection—it’s awareness.
Bonus: Add in a Mental Health Practice
Whether it’s meditation, breathwork, or journaling, incorporating a daily soul practice grounds you and keeps you aligned with your “why.” I personally light a candle and take 30 minutes before bed to journal and visualize.
Final Thoughts: Progress Over Perfection
The 75 Hard Challenge is meant to push you—but it doesn’t have to break you. Whether you go full out or follow the 75 Day Moderate Challenge, what matters is showing up daily and committing to your growth.
Want to build a better routine without obsessing over perfection? Start where you are. Adjust what you need. And commit to becoming your best self—one day at a time.
Need more support? Check out our curated fitness and wellness guides like the 6-Week Glow Up Guide or explore more on our blog:
- Kickstart the New Year With Refreshing Detox Recipes
- Calorie Deficit Breakfast Recipes: 5 Ways to Start Your Day Right
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