Crush the 75 Hard Challenge Workout: A Step-by-Step Plan

Introduction – Go Hard!

The 75 Hard Challenge isn’t just a fitness trend – it’s a mental toughness program designed to transform your body, mind, and lifestyle in 75 days. With a strict set of rules, including two daily workouts (one outdoors), the challenge pushes participants to develop discipline, consistency, and resilience like never before. Unlike other programs, this isn’t just about the physical benefits. The 75 Hard Challenge workout combines intense physical effort with mental endurance, making it a complete lifestyle reset.

Whether you’re looking to level up your fitness, break out of a rut, or prove to yourself that you can conquer any obstacle, this challenge is the ultimate test. In this guide, we’ll break down everything you need to know to crush the 75 Hard Challenge. From understanding the rules to preparing your routine and overcoming common obstacles, this step-by-step plan will help you stay on track and achieve success. Are you ready to take on the toughest 75 days of your life? Let’s get started!

1. What is the 75 Hard Challenge?

The challenge is more than just a workout program – it’s a mental and physical transformation plan designed to test your discipline and resilience. Created by Andy Frisella, an entrepreneur and fitness expert, the challenge has gained massive popularity for its strict rules and life-changing results.

The 75 Hard Challenge Rules

To successfully complete the 75 Hard Challenge, participants must follow these five daily rules without fail for 75 consecutive days:

• Two 45-Minute Workouts Daily: One workout must be outdoors, regardless of weather conditions.
• Follow a Diet: Choose any diet that aligns with your goals, but no cheat meals or alcohol are allowed.
• Drink One Gallon of Water: Stay hydrated and make water intake a priority.
• Read 10 Pages of a Non-Fiction Book: Focus on personal development or self-improvement literature.
• Take a Daily Progress Photo: Track your physical transformation with a photo every day.

No Compromises, No Shortcuts

What makes the challenge so demanding is its all-or-nothing approach. Miss a single rule on any day, and you must start over from day one. The purpose is to cultivate discipline and mental toughness by pushing you to commit fully to your goals.

Why It’s Not Just About Fitness

While the 75 Hard Challenge workout is a key component, this program goes far beyond physical fitness. It’s a mindset challenge designed to:

• Build habits that foster long-term success.
• Improve self-confidence and mental fortitude.
• Teach the value of consistency and accountability.

This challenge is not for the faint of heart, but for those who are ready to embrace discomfort and grow stronger in every way, it’s a life-changing experience.

2. Why Take on the 75 Hard Challenge?

The 75 Hard Challenge is not your typical fitness program. It’s a test of grit, determination, and discipline that delivers transformative results. Here’s why thousands of people take on this intense challenge and why it could be the right fit for you.

Build Mental Toughness

At its core, the 75 Hard Challenge is about strengthening your mind as much as your body.

• Develop Resilience: Overcoming the daily challenges of the program builds the mental stamina to face life’s toughest moments.
• Conquer Excuses: The program forces you to push past procrastination and excuses to meet your goals.
• Foster Self-Discipline: Following the strict rules cultivates a powerful sense of self-control and accountability.

Transform Your Physical Fitness

The 75 Hard Challenge workout component is designed to push your body to new heights.

• Increase Strength and Endurance: Two daily workouts challenge your muscles and improve cardiovascular health.
• Achieve Visible Results: By combining exercise, diet, and hydration, you’ll see noticeable changes in your physique.
• Develop Healthy Habits: Following a structured program helps you adopt consistent fitness routines that last.

Boost Your Confidence and Self-Esteem

There’s something empowering about committing to a program as rigorous as 75 Hard and succeeding.

• Feel Accomplished: Completing each day builds confidence in your abilities.
• Break Comfort Zones: The outdoor workouts and strict rules push you to new levels of determination.
• Redefine Your Limits: You’ll prove to yourself that you’re capable of more than you thought.

Create a Ripple Effect in Your Life

The discipline and habits developed during the challenge often extend into other areas of life.

• Improve Focus: Reading daily and following a routine sharpen your mental clarity.
• Strengthen Relationships: The challenge can inspire those around you to adopt healthier habits.
• Achieve Personal Growth: By the end of 75 days, you’ll feel like a stronger, more focused version of yourself.

Join a Global Movement

The 75 Hard Challenge has cultivated a community of individuals dedicated to self-improvement. Sharing your journey on social media or connecting with others who have completed the program can provide motivation and camaraderie.

The 75 Hard Challenge workout and its accompanying rules are intense, but the rewards are undeniable. It’s a chance to push yourself further than ever before and emerge stronger – both mentally and physically.

3. How to Prepare for the 75 Hard Challenge

Success in the 75 Hard Challenge starts with preparation. This isn’t a program you can jump into without planning – it demands physical, mental, and logistical readiness. Follow these steps to set yourself up for success.

Assess Your Readiness

Before starting, evaluate your current mental and physical condition:

• Mental Readiness: Are you ready to commit fully for 75 days? Reflect on your “why” and ensure your mindset is prepared for the intensity of the challenge.
• Physical Readiness: If you’re new to working out, consult with a professional to ensure your body can handle two daily workouts.

Choose Your Diet

The challenge requires you to stick to a diet with no cheat meals or alcohol. Choose one that aligns with your goals:

• Weight Loss: Consider calorie deficit plans like intermittent fasting or clean eating.
• Muscle Gain: Focus on a high-protein diet with nutrient-dense carbs and healthy fats.
• Overall Health: Choose a sustainable, balanced approach such as the Mediterranean or plant-based diet.

Plan Your Workouts

The 75 Hard Challenge workout requires two 45-minute sessions daily, one of which must be outdoors. Organize your routines to balance intensity and recovery:

• Indoor Workouts: Strength training, yoga, or bodyweight circuits.
• Outdoor Workouts: Running, walking, cycling, or hiking.
• Create a weekly workout schedule to ensure variety and balance.

Take your workouts to the next level with our AI-powered free iOS fitness app on iPhone. It allows you to plan and track your workout progress:

Stock Up on Essentials

Having the right tools and resources will make it easier to stay consistent:

• Water Bottle: A large, reusable bottle to help you drink one gallon daily.
• Books: Choose self-improvement books for your daily reading (e.g., “Atomic Habits” by James Clear).
• Fitness Gear: Comfortable shoes, workout clothing, and resistance bands for versatility.

Prepare Your Environment

Set yourself up for success by creating a supportive environment:

• Meal Prep: Plan and prepare meals in advance to avoid temptation.
• Organize Your Schedule: Block out time for workouts, reading, and other tasks to ensure they fit seamlessly into your day.
• Minimize Distractions: Clear your space of unhealthy snacks or habits that might derail you.

Set Realistic Goals

Define what you hope to achieve during the challenge:

• Physical Goals: Lose a specific amount of weight, build muscle, or increase endurance.
• Mental Goals: Improve discipline, boost confidence, or cultivate a positive mindset.

Write your goals down and review them regularly to stay motivated.

Commit to the Journey

Understand that the challenge is about consistency, not perfection. There will be tough days, but the rewards are worth the effort:

• Visualize Success: Picture yourself completing all 75 days and the transformation you’ll experience.
• Focus on Daily Wins: Take each day as it comes, one task at a time.

With proper preparation, the 75 Hard Challenge workout and accompanying rules become a structured path to self-improvement. Taking these steps will ensure you’re ready to give your all and crush this transformative program.

4. Step-by-Step Guide to Succeed in the 75 Hard Challenge

The 75 Hard Challenge is intense, but with the right strategy, you can crush it and emerge stronger than ever. Here’s a step-by-step plan to help you stay consistent and overcome obstacles.

Step 1: Commit Fully

The first step to success is making a full commitment to the challenge.

• Identify Your “Why”: Write down why you’re doing the challenge and revisit it daily for motivation.
• Eliminate Excuses: Acknowledge potential obstacles and plan how you’ll overcome them.
• Set Clear Intentions: Commit to completing all five tasks every single day, no matter what.

Step 2: Master Time Management

Finding time for two workouts, reading, and other tasks can be challenging, but effective time management is key.

• Schedule Your Day: Block out specific times for each task. For example:
• Morning: Outdoor workout.
• Afternoon: Reading and hydration.
• Evening: Indoor workout.
• Use Alarms and Reminders: Set alerts for workouts, water intake, and progress photos to stay on track.

Step 3: Stay Consistent

Consistency is the foundation of the challenge. Even when motivation wanes, stick to your routine.

• Create a Habit Loop: Pair tasks with existing habits (e.g., read after breakfast or hydrate during your commute).
• Break Tasks Into Smaller Goals: Focus on completing each task for the day rather than the entire 75 days.

Step 4: Overcome Challenges

Tough days will come, but preparing for them in advance will help you push through.

• Weather Conditions: For outdoor workouts, dress appropriately for rain, cold, or heat.
• Lack of Motivation: Use visualization techniques to remind yourself of your goals.
• Fatigue: Listen to your body and adjust the intensity of workouts if needed, but don’t skip them.

Step 5: Track Your Progress

Documenting your journey will keep you accountable and motivated.

• Daily Check-Ins: Use a journal or fitness app to log workouts, meals, and water intake.
• Track Physical Changes: Take your daily progress photo at the same time each day.
• Celebrate Milestones: Acknowledge small wins, like completing your first week, to build momentum.

Step 6: Focus on Growth, Not Perfection

The challenge is about self-improvement, not being flawless.

• Learn From Slip-Ups: If you fail a day, reflect on what went wrong and restart with a stronger plan.
• Adapt and Adjust: If you encounter unexpected obstacles, find creative ways to stay on track.

By following these steps, you’ll stay consistent, overcome roadblocks, and complete the 75 Hard Challenge workout with confidence. Each day completed builds your resilience and brings you closer to the finish line.

5. Example Workout Plan

The 75 Hard Challenge workout requires two 45-minute sessions daily, with one workout taking place outdoors. Striking a balance between intensity and recovery is key to avoiding burnout and maximizing results. Here’s an example week-long workout plan to help you structure your routine:

More Workouts for the 75 Hard Challenge

Tips for Structuring Your Workouts

• Mix It Up: Alternate between strength, cardio, and recovery to prevent fatigue and keep your routine engaging.
• Listen to Your Body: Adjust the intensity based on how you feel, but stick to the 45-minute requirement.
• Prioritize Form: Proper technique reduces the risk of injury and ensures maximum benefit.

This example plan offers variety and structure, helping you stay on track and meet the demands of the 75 Hard Challenge workout while building strength and endurance.

6. Tips for Staying Motivated

The 75 Hard Challenge demands consistency and effort over 75 days, and staying motivated can be tough. These tips will help you maintain focus and push through the toughest moments.

Visualize Your Goals

Keep your end goal at the forefront of your mind to stay inspired.

• Create a Vision Board: Include images and quotes that represent your desired transformation.
• Daily Visualization: Spend a few minutes each morning imagining yourself completing the challenge and achieving your goals.

Track and Celebrate Small Wins

Recognize your progress to stay motivated along the way.

• Track Progress: Use a journal, app, or habit tracker to record your workouts, water intake, and reading.
• Reward Yourself: Celebrate milestones like completing a week or hitting a new personal best with non-food rewards (e.g., new workout gear).

Surround Yourself with Positivity

Your environment can have a huge impact on your mindset.

• Join a Community: Connect with others doing the challenge through social media or forums for accountability and support.
• Seek Encouragement: Share your journey with friends or family members who can cheer you on.
• Limit Negativity: Avoid distractions or people who might discourage you.

Keep It Fresh

Prevent boredom by introducing variety into your routine.

• Switch Up Workouts: Try new exercises, outdoor activities, or workout styles to keep things interesting.
• Experiment with Recipes: Find new healthy meals or snacks to add excitement to your diet.
• Change Your Reading List: Explore books on different topics like mindset, leadership, or health.

Prepare for Tough Days

Some days will feel harder than others, but planning ahead can keep you on track.

• Set Non-Negotiables: Commit to completing your tasks, no matter how tired or busy you feel.
• Break It Down: Focus on one task at a time to avoid feeling overwhelmed.
• Have a Backup Plan: Prepare quick workout options or carry a water bottle at all times to stay consistent.

Focus on Your Why

Your motivation comes from understanding why you started the challenge in the first place.

• Write It Down: Create a list of reasons you’re doing the challenge and revisit it daily.
• Find Deeper Meaning: Think about how completing the challenge will improve your life beyond physical fitness.

Stay Inspired by Others

Draw inspiration from those who have completed the challenge.

• Watch Success Stories: Follow influencers or athletes who share their 75 Hard Challenge journey.
• Share Your Progress: Post updates on social media to inspire yourself and others.

By staying motivated and focused, you’ll power through the 75 days with determination and pride. Remember, motivation may fluctuate, but commitment will see you through to the finish line.

7. What to Expect After Completing the Challenge

Reaching the end of the 75 Hard Challenge is a monumental achievement. The impact of completing such a demanding program extends far beyond the 75 days. Here’s what you can expect once you’ve crushed the challenge.

A New Level of Mental Toughness

The challenge is designed to build mental resilience, and by completing it, you’ll gain:

• Increased Confidence: Proving to yourself that you can conquer 75 days of strict rules will leave you feeling unstoppable.
• Improved Discipline: The habits formed during the challenge will carry over into other areas of your life.
• Better Stress Management: Facing and overcoming obstacles in the program equips you to handle life’s challenges with ease.

Physical Transformation

The two daily workouts, strict diet, and hydration will likely result in significant physical changes:

• Improved Fitness Levels: Expect increased strength, endurance, and flexibility.
• Noticeable Muscle Definition: The consistent workouts will enhance your physique.
• Healthier Lifestyle: You’ll feel more energized, sleep better, and enjoy the benefits of clean eating.

A Shift in Perspective

Completing the 75 Hard Challenge workout will change how you view fitness, discipline, and self-improvement:

• New Standards for Success: Tasks that once seemed daunting will feel achievable.
• Gratitude for Progress: You’ll develop a deeper appreciation for the effort it takes to create lasting change.
• Focus on Growth: The program emphasizes continuous improvement, even beyond the 75 days.

Long-Term Habits

The daily routines of the challenge often become ingrained, making it easier to maintain a healthy lifestyle:

• Consistent Exercise: Many participants continue the habit of daily workouts or outdoor activities.
• Mindful Eating: Sticking to a diet for 75 days often redefines your relationship with food.
• Reading and Learning: Regular personal development becomes a rewarding habit.

Opportunities for What’s Next

The 75 Hard Challenge is just the beginning. Consider:

• Continuing the Journey: Explore other challenges, like Phase 1 of the Live Hard program.
• Helping Others: Share your story to inspire others to take on their own fitness and mental toughness journeys.
• Setting New Goals: With the discipline you’ve gained, you’ll be ready to tackle even bigger challenges.

Completing the 75 Hard Challenge workout and its associated rules will leave you stronger, more disciplined, and ready to take on whatever life throws your way. The finish line is just the beginning of a new, empowered you.

Conclusion

The 75 Hard Challenge is not just a workout program; it’s a transformative journey that pushes you to redefine your limits. Through consistent effort, mental toughness, and unwavering discipline, this challenge equips you with the tools to take control of your fitness, mindset, and overall lifestyle.

From mastering the 75 Hard Challenge workout to building habits that last, every step of the process is an opportunity to grow stronger – physically and mentally. It’s not about perfection; it’s about showing up every day and committing to the process, no matter how tough it gets.

Whether you’re seeking a physical transformation, a mental breakthrough, or a complete lifestyle reset, the 75 Hard Challenge has the potential to deliver life-changing results. Now it’s time to take action. Commit to the challenge, follow the steps in this guide, and watch as you crush your goals and become the best version of yourself.

Are you ready to take the leap? Start your 75 Hard journey today and share your progress to inspire others. The hardest part is starting—so let’s make day one the start of something incredible!