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 more than a fitness trend—it’s a mental toughness program that transforms every part of your life. It’s not about quick results or shortcuts; it’s about building unshakable discipline, grit, and consistency. Over 75 days, you’ll push your body and mind beyond comfort zones, proving to yourself that you can follow through no matter what.

Unlike typical fitness programs, 75 Hard isn’t designed to make things easy—it’s meant to reset your habits, rebuild your mindset, and redefine what’s possible when you commit fully. It’s called “hard” for a reason—because real change requires real effort.

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). The point isn’t just physical — it’s mental. Exercising outside forces you to adapt, to get uncomfortable, and to push through excuses like weather, time, or energy. The second workout can be done anywhere — the gym, your living room, or even at home with bodyweight exercises. What matters is consistency, not perfection.

Follow a Strict Diet—No Cheat Meals or Alcohol

You choose the diet, but it has to be followed without exceptions. There are no cheat meals, no “just one bite” moments, and absolutely no alcohol. The goal isn’t to suffer — it’s to build discipline and strengthen your ability to commit.

Personally, I recommend focusing on whole, unprocessed foods — lean proteins, fresh fruits and vegetables, complex carbs, and healthy fats. Keep it simple and clean. If your goal is weight loss, maintaining a moderate calorie deficit can help, but this challenge isn’t just about the scale. It’s about proving to yourself that you can stick to a plan for 75 straight days without excuses.

The 75 Hard Challenge diet plan is where many people break, not because it’s complicated, but because it demands consistency. It teaches you to separate emotion from action — to eat for fuel, not comfort. By the end, you won’t just see physical results; you’ll rebuild your relationship with food, self-control, and commitment.

Drink 1 Gallon of Water Daily

Hydration is key for everything — energy, focus, digestion, skin, and even mental clarity. During the 75 Hard Challenge, you’ll drink one full gallon (3.7 liters) of water every single day. It sounds simple, but it’s one of the hardest habits to master because it requires consistency and planning.

I recommend keeping a large water bottle with you at all times and setting small goals throughout the day — for example, half a gallon before lunch and the rest by evening. To make it more enjoyable, I usually infuse my water with lemon, mint, or cucumber. It adds a refreshing flavor and makes it easier to sip consistently.

Hydration fuels your workouts, keeps your mind sharp, and supports every system in your body. It’s also symbolic of the entire challenge — a reminder that progress often comes from doing small, simple actions repeatedly until they become second nature. By day 75, drinking a gallon won’t just be a rule; it’ll be part of your lifestyle.

Read 10 Pages of a Self-Development Book

This rule sounds simple, right? But trust me — committing to it every single day really strengthens your discipline. You’re not just reading to pass time; you’re training your focus, patience, and ability to follow through.

For 75 days, you’ll read 10 pages of nonfiction — something that challenges your thinking or helps you grow. It could be a mindset book, a personal development read, a biography, or something that helps you improve your habits or leadership. The key is that it feeds your mind with useful, growth-oriented ideas.

It’s not about speed or finishing as many books as possible. It’s about being intentional — showing up for yourself and expanding your mind daily, even when you’re tired or busy. Over time, those 10 pages turn into powerful mental shifts that mirror your physical transformation. By the end of the 75 Hard Challenge, you won’t just be stronger — you’ll think differently, act differently, and see what real consistency looks like.

Take a Progress Photo Every Day

This is about more than aesthetics — it’s proof that you showed up for yourself every single day. The 75 Hard Challenge isn’t just about looking stronger; it’s about becoming stronger from the inside out. Every workout, every clean meal, every glass of water, every page you read — it all adds up to evidence that you can keep promises to yourself.

The physical results are amazing, but the real transformation happens in your mindset. You’ll notice you think differently, you make decisions faster, and you stop negotiating with excuses. You become the kind of person who follows through — not because it’s easy, but because it’s who you’ve trained yourself to be.

By the end of 75 days, you’ll realize this challenge isn’t really about fitness at all. It’s a mirror that shows you what’s possible when you stay consistent. The body is the bonus — the discipline is the reward.

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. The workouts, the diet, the reading — they’re all just tools to shape your discipline. You’re not just transforming your body; you’re rewiring how you think, how you act, and how you respond when things get hard.

You learn to keep promises to yourself, even when no one’s watching. You learn that motivation fades, but consistency doesn’t. You stop waiting for the perfect time, and instead, you create momentum through action. Every day you push through resistance — the days when you’re tired, busy, or unmotivated — you’re quietly building a stronger version of yourself.

And that’s where the real transformation happens. It’s not just about looking better in the mirror — it’s about becoming the kind of person who follows through, who trusts their own word, who shows up no matter what. The process is uncomfortable, yes. But it’s in that discomfort that you discover your true capacity. You realize that growth isn’t found in comfort — it’s built in the moments you refuse to quit.

By the time you finish, you’ll understand why people call 75 Hard a “mental toughness program disguised as fitness.” The body changes, but the mindset — that unbreakable discipline — stays with you long after the 75 days are over.

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.

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.

Frequently Asked Questions

1.What can you eat on the 75 Hard Challenge?

You can eat any foods that align with your chosen plan — but once you commit, there are no cheat meals or alcohol allowed. Most people focus on whole, unprocessed foods: lean proteins, vegetables, complex carbs, and healthy fats. The key is to choose a structured diet that supports your goals, whether it’s fat loss, muscle building, or better overall health — and follow it with zero exceptions for all 75 days.

2.What to do after the 75 Hard Challenge?

After completing 75 Hard, it’s time to transition into maintenance and balance. You don’t stop your healthy habits — you evolve them. Many people move on to the 75 Medium or 75 Soft Challenge for a more sustainable pace while keeping discipline as a core habit. Reflect on what worked, set new goals, and continue showing up daily — but with flexibility that fits your long-term lifestyle.

3.How to do the 75 Hard Challenge?

The 75 Hard Challenge is simple in structure but tough in execution. For 75 days straight, you’ll complete two 45-minute workouts (one outdoors), follow a strict diet, drink one gallon of water, read 10 pages of nonfiction, and stay consistent every single day — no exceptions, no compromises. Miss one task, and you restart from day one. The simplicity is what makes it powerful.

4.How to start the 75 Hard Challenge?

Start by planning your strategy before day one. Choose your diet, create your workout plan, get your water bottle ready, and pick a few books that inspire growth. Print or download a 75 Hard Challenge tracker to stay accountable, and set your mindset early — this isn’t a casual program; it’s a commitment. Begin on a day when you’re ready to be all in, and prepare to meet a stronger version of yourself.

5.How much weight can you lose on the 75 Hard Challenge?

Weight loss varies depending on your starting point, diet, and intensity. Many participants report losing 10–25 pounds or more, but that’s not the real measure of success. The true transformation is in your discipline, mindset, and habits. You’ll gain structure, confidence, and control — things that last far longer than the number on a scale.

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.

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How to start the 75 hard challenge? Transform your life in 75 days