Things to Do in 75 Hard

The 75 Hard challenge is more than a fitness program — it’s a lifestyle transformation. It combines physical activity, nutrition, reading, and personal growth into a 75-day journey that builds mental toughness and lasting habits.

If you’ve heard about the 75 Hard challenge but aren’t sure what it really involves, you’re not alone. This isn’t just another fitness trend — it’s a structured mental and physical transformation designed to push your limits. Created by entrepreneur Andy Frisella, the 75 Hard program is built on five non-negotiable daily tasks that must be completed every single day for 75 days straight. The goal? To build unshakable discipline, improve physical health, and strengthen mental resilience.

Unlike typical workout plans or diet programs, 75 Hard doesn’t allow for cheat days, rest days, or exceptions. It’s designed to test your commitment and force you to grow. Whether you’re looking to lose weight, gain muscle, or simply become more disciplined, this challenge can be a powerful tool — if you’re ready to fully commit.

Key Takeaways

• Daily Workouts: Complete two 45-minute workouts each day, one of which must be outdoors.
• Strict Diet: Follow a clean eating plan with no cheat meals, alcohol, or unapproved snacks.
• Hydration Goal: Drink one gallon of water daily to support energy and recovery.
• Reading Habit: Read 10 pages of a personal development book every day.
• Progress Tracking: Take daily progress photos to visually track physical and mental changes.
• No Excuses Rule: Missing any task means restarting the entire 75-day challenge.
• Mental Resilience: The program builds discipline, focus, and long-term commitment.

Quick Answers to Common Questions

What happens if I miss a day in 75 Hard?

You must restart the entire 75-day challenge from day one. There are no exceptions or second chances.

Can I do the same workout twice a day?

Yes, as long as one of the workouts is outdoors and both are at least 45 minutes long.

Do I have to follow a specific diet?

No, but you must choose a clean eating plan and stick to it without cheat meals or alcohol.

What kind of books should I read?

Personal development or non-fiction books that help you grow mentally and emotionally.

Is 75 Hard safe for everyone?

It’s intense and not recommended for those with certain health conditions. Consult a doctor before starting.

What Is the 75 Hard Challenge?

The 75 Hard challenge is a personal development program that requires participants to follow five strict rules every day for 75 consecutive days. These rules are designed to create structure, eliminate excuses, and build mental toughness. The program isn’t just about fitness — it’s about transforming your mindset and habits for the long term.

One of the most important aspects of 75 Hard is that it’s all-or-nothing. If you miss even one task on any given day, you must start over from day one. This strict accountability is what makes the challenge so effective — and so difficult.

The Five Rules of 75 Hard

• Follow a Diet: Choose a nutrition plan and stick to it. No alcohol, cheat meals, or unapproved foods.
• Work Out Twice a Day: Complete two 45-minute workouts daily. One must be outdoors, regardless of weather.
• Drink a Gallon of Water: Stay hydrated with one full gallon (128 ounces) of water each day.
• Read 10 Pages: Read 10 pages of a non-fiction, personal development book every day.
• Take a Daily Progress Photo: Capture a photo of yourself each day to track physical and mental changes.

Things to Do in 75 Hard: Daily Activities That Build Discipline

So, what exactly do you do each day during the 75 Hard challenge? It’s not just about sweating it out at the gym. The program integrates physical, mental, and emotional growth into your daily routine.

Each morning might start with a gallon of water and a 45-minute outdoor workout — even if it’s raining or freezing. That could mean jogging through the neighborhood, doing bodyweight exercises in the park, or hiking a local trail. The outdoor requirement ensures you’re not hiding from discomfort.

Later in the day, you’ll complete a second 45-minute workout. This could be strength training, yoga, cycling, or a high-intensity interval session. The variety keeps things interesting and challenges different muscle groups.

Staying Consistent with Nutrition

Choosing a diet is a personal decision, but it must be clean and sustainable. Many participants opt for high-protein, low-carb plans or follow programs like keto or paleo. The key is consistency — no slipping up, even on weekends or holidays.

Meal prepping becomes essential. Planning your meals in advance helps you stay on track and avoid impulsive food choices. For example, preparing grilled chicken, roasted vegetables, and quinoa at the start of the week can save time and reduce stress.

Building Mental Toughness Through Reading

One of the most overlooked aspects of 75 Hard is the daily reading requirement. Reading 10 pages of a personal development book each day might seem small, but over 75 days, that’s 750 pages — the equivalent of two to three full books.

This habit builds focus, expands your mindset, and introduces new ideas about success, discipline, and resilience. Books like *Atomic Habits* by James Clear or *The 4-Hour Body* by Tim Ferriss are popular choices among participants.

Choosing the Right Books

Pick books that align with your goals. If you’re working on confidence, try *The Confidence Gap* by Russ Harris. For productivity, *Deep Work* by Cal Newport is a great pick. The key is consistency — even on busy days, finding 15 minutes to read keeps the habit alive.

Tracking Progress with Daily Photos

Taking a daily progress photo might feel awkward at first, but it’s a powerful tool for motivation. These photos capture subtle changes in your body, posture, and energy levels over time.

Set a consistent time and lighting each day — like every morning after your shower — to ensure accurate comparisons. Over weeks, you’ll notice improvements in muscle tone, posture, and even facial expression, reflecting increased confidence and discipline.

Tips for Success During the Challenge

Sticking to 75 Hard requires planning and support. Here are a few practical tips:

• Prepare Your Schedule: Block out time for both workouts, meal prep, and reading.
• Find an Accountability Partner: Share your journey with a friend or join an online community.
• Embrace Discomfort: Rain, snow, or fatigue won’t excuse you from the outdoor workout.
• Celebrate Small Wins: Acknowledge milestones like completing week one or finishing your first book.

Is 75 Hard Right for You?

The 75 Hard challenge isn’t for everyone. It demands extreme commitment and can be physically and mentally taxing. However, for those ready to break bad habits and build lasting discipline, it can be life-changing.

If you’re looking for a structured way to improve your health, focus, and mindset, this challenge offers a clear path. Just remember — it’s not about perfection. It’s about showing up, every single day, no matter what.

For more inspiration on building healthy habits, check out our guide to 15 Amazing Things To Do In Florida For Fun, which highlights outdoor activities that align with the active lifestyle promoted by 75 Hard. Similarly, if you’re near Miami, explore Things To Do In Miami Pre Post Cruise for adventure ideas that keep you moving. And for those who enjoy scenic outdoor workouts, Best Things To Do In Kuta Beach offers stunning coastal environments perfect for your daily outdoor session.

Frequently Asked Questions

How long does the 75 Hard challenge last?

The challenge lasts exactly 75 consecutive days. Missing any task means restarting from day one.

Can I drink coffee during the challenge?

Yes, as long as it fits within your chosen diet plan and doesn’t include added sugars or creamers if restricted.

Do I need a gym membership?

No. Workouts can be done at home, outdoors, or in a gym — the only requirement is that one session is outside.

What if the weather is bad during my outdoor workout?

You still must complete the outdoor workout. Rain, snow, or heat won’t excuse you — it’s part of building mental toughness.

Can I do 75 Hard more than once?

Absolutely. Many people repeat the challenge to reinforce habits or tackle new goals.

What are the benefits of completing 75 Hard?

Participants often report improved fitness, weight loss, better focus, increased discipline, and greater self-confidence.