If you’re looking for a challenge that tests not just your physical endurance but also your mental strength, look no further than the 75 Day Hard Challenge. Unlike traditional fitness programs, this one pushes you beyond just working out. It’s designed to build discipline, strengthen your mindset, and completely transform your habits.
When I first came across this challenge, I’ll admit—it felt a little intimidating. I mean, 75 days? That’s two and a half months with zero cheat days, intense daily workouts… it sounded like a lot. I assumed it was just about pushing your body to its limit.
But then I looked into it more.
Created by entrepreneur and podcast host Andy Frisella, the 75 Day Hard Challenge is both a mental and physical reset. While there are definitely physical benefits, the real goal is to develop resilience, self-discipline, and confidence.
Fun fact: research shows that it takes around 66 days to form a new habit. So if you’re serious about making lasting change, sticking with something for 75 days makes a lot of sense. And honestly, it’s not just about working out or eating clean—it’s about creating a lifestyle you can actually maintain. A routine that strengthens your mind just as much as your body.
Let’s jump right into the rules of the original 75 Hard Challenge, starting with the first one: follow a strict diet.
You can choose any diet that aligns with your personal goals (I recommend a calorie deficit if your aim is weight loss). But here’s where it gets tough—no alcohol and no cheat meals. Yep, not even one. To stick with this, you really need strong willpower and discipline.
Next up: workouts. You have to complete two 45-minute workouts every single day, and one of them must be outdoors.
Sounds a bit intense, right? But here’s the thing—think about it like this: walking 10k steps a day? That can totally count. Go for a “hot girl walk” and boom—your outdoor workout is done.
If you love running, include that. And for your indoor workout, maybe go for a Pilates session or some weight training—you’ve got options.
Now, let’s talk about something common in every diet, challenge, or healthy lifestyle plan: drink enough water. This means 2–3 liters per day. (what I drink and how I make it easier to reach that goal.)
Since the 75 Hard Challenge also focuses on your mental strength, one of the rules is to read 10 pages of a self-development book every day. Sounds easy, right? Just 10 minutes a day?
But trust me—it’s harder than it sounds. In today’s fast-paced, digital world, sitting down to read even a few pages can be a challenge. We’re used to scrolling TikToks and watching 30-second videos, so our attention spans are shorter than ever.
So if you’re reading at least once a week—I’m seriously proud of you. You’re already ahead of the game.
What makes 75 Day Hard challenge stand out is is that it doesn’t give you shortcuts. Most challenges or diet plans offer a “cheat day” or some form of flexibility. Not here. You either succeed, or you start over.But trust me, following a schedule for 75 days straight creates habits that stay with you long after the challenge ends. You’ll find it easier to stick to future goals and routines.
The challenge forces you to work out when you don’t feel like it, keep going when you’re tired, and avoid temptation.So it really challenges you mentally because you’ll be the one cheering yourself on this journey. But we grow when we are stepping out of our comfort zones,right?
75 day moderate challenge ( modified version of the original one)
Let’s stick with the 75 days—because as I mentioned earlier, it actually takes around 66 days to build a habit.
It used to be widely believed that 21 days was enough, but a 2009 study by Dr. Philippa Lally and her team found that, on average, it takes about 66 days for a new behavior to become automatic.
So when you think about it, 75 days isn’t just a random number—it’s a powerful timeframe to truly rewire your habits and create lasting change.
Sorry that I can’t stop talking about 10k steps and hot girl walks—but hey, it’s scientifically proven that walking 10,000 steps a day can significantly improve your overall health.
So throw on your favorite podcast or playlist and just get moving! If 10k steps feels like too much, start smaller. Even doing one workout a day is totally fine—the point is to do something.
And don’t forget: yoga or even a light stretching session absolutely counts as a workout. Movement is movement, and it all adds up.
You don’t need to strictly follow a detailed diet plan.If you decide to simply eat more fruits and veggies for 75 days—that’s already a great step.Or maybe your focus is to cut out fast food or avoid alcohol during the challenge. That counts too.What really matters is that you commit to a habit that supports your health and well-being.
The goal isn’t perfection—it’s progress, and creating a routine that genuinely makes you feel better.
I’d love to add one more thing: practice daily gratitude or journaling.
These small habits can truly raise your vibration and help you feel more aligned with yourself. Journaling, in particular, is amazing for organizing your thoughts and reflecting on your journey.I personally take around 30 minutes before bed to nurture my soul a little. I light a candle, meditate, and journal—just a peaceful moment for myself.
This is usually when I set intentions, reflect on my goals, and do a bit of manifestation.
You can choose anything to do for 75 day straight! We are building up habits here.
