Ultimate Guide To 75 Hard | Why I Started It (Free 75 Hard Challenge Tracker)

Here’s everything you need to know about the viral 75 hard challenge along with a 75 hard challenge tracker free printable.

Disclaimer – This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you.

I’m not a big fan of the 21 day workout programs because they never produce any sustainable results! But 75 HARD isn’t one of them. 75 Hard is a mental toughness challenge where you follow 6 simple habits for 75 days straight, without missing a single day. If you skip a day, you restart from Day 1.

Here are the 6 habits :

• Two 45-min workouts every day. One of them has to be outdoors.
• Follow a diet of your choice
• No Alcohol
• Drink 1 gallon water
• Read 10 pages of a non-fiction book
• Take a progress picture everyday

Sticking to one habit for 75 days, let alone six, seems daunting and challenging. But isn’t that the whole point? So, a few weeks ago, I decided to start this challenge.

Before starting the challenge, I read and watched every single video/ article on 75 Hard to get a clear picture of what’s it going to look like. And now that I’m a few weeks into this, I’m painting a clear picture for you.

While also, giving you some tips and a free 75 hard challenge tracker! 😉

“If you are looking for a new fitness program, this is not it. This challenge can transform your life…starting from the inside“, says Andy Frisella, creator of 75 HARD. According to Andy, while this challenge may produce amazing physical results, it’s more of a mental toughness challenge. And I couldn’t agree more.

75 hard challenge rules

1. Two 45-minutes Workouts (One of them must be outdoors)

You have to do two 45-minute workout everyday. And one of them has to be outside.

There’s no compulsion on the kind of workouts you should be doing, do what works best for you. You don’t have to do HIIT workouts everyday. Try yoga or a simple walk, on days when your body is sore.

I’m sure, you can do a 2-hour intense workout for a day or two, but doing it for 75 days straight – no rest days, is a different story.

Finding 1.5 – 2 hours in your day to workout daily requires planning. So I suggest you use a workout planner or hire a trainer to prepare better.

What types of workouts are acceptable?

Any form of movement counts. As long as it is 45 minutes. My go-to is yoga, going to the gym or going on a 45 min walk. You can also play sports, go swimming or opt for a dance class.

Can I combine both workouts into one session?

No, the rules are that you can’t have two back-to-back workouts. Honestly, I’m not sure what difference would that make.

2. Follow a Diet, No Cheatmeal

You can choose any diet you want to follow. But you can’t have a single cheat meal for the next 75 days. The point here is to get your mind past the sensation of getting bored from eating the same food, or succumbing to impulsive eating decisions.

Use a meal planner to help you prepare in advance and save your time.

What kind of diet do I need to follow?

You can follow any diet that suits you. For this round, I am doing a no-sugar and no-junk food diet. Anything healthy that’s cooked at home is fine. People also do only-wholefoods diet or tracking a certain amount of macros for their diet.

3. Take a Progress Picture

You have to take a progress picture everyday. This is the simplest and therefore the most easily forgettable task.

I mean you wouldn’t want to start over because you forgot to take a picture on Day 52, right? Download this 75 Hard checklist so you never skip a task.

4. No Alcohol

Your body’s gonna love this detox! This can be a tough one for many people, specially in this after work drinks culture. But maybe you’ll end up finding some after work hobbies to keep you entertained!

Can I drink during social events?

Nope, alcohol’s off the table for all 75 days. My best tip? Let your friends and family know ahead of time. 9 times out of 10, they’ll totally respect and support you.

5. Read 10 Pages Of A Personal Growth Book

Basically, don’t pick up a harry potter book! (Even tho my urge to reread that series is REAL) Read something that will bring value to your life.

Here are 21 best self help books you must read in your 20s.

Here’s what I’ve on my TBR for this challenge :

• Boundaries By Dr. Henry Cloud & Dr. John Townsend
• You are a Bad*ss by Jen Sincero
• Atomic Habits by James Clear

Can I listen to audiobooks instead of reading?

No, listening to audiobooks doesn’t count. You must read 10 pages from your book.

What if I don’t enjoy reading self-help books?

Non-fiction isn’t just self-help — it includes autobiographies, business reads, memoirs, and much more. Pick what actually interests you.

6. Drink One Gallon Water

And get ready to pee 100 times a day. Lol. Water is hardly our focus when we talk about eating clean and healthy, despite the fact that it is equally important.

How do I track my water intake?

I carry this 0.4 gallon tumbler with me everywhere. And fill this up 3-4 times to keep track.

Is it necessary to drink 1 gallon water?

Technically yes, for the challenge—but everyone’s body is different. If you have any health concerns, it’s safe to check with a doctor first.

benefits of 75 hard Challenge

If you’re anything like me, starting a new challenge or routine can be very exciting, but having the mental toughness to follow through on those commitments, especially when things get tough, can be difficult.

That’s the main idea around this challenge, to build the ‘get things done, no matter what’ attitude.

Andy says, that your situations will never be the same, and people waiting for the perfect time will always keep waiting, but you need to teach yourself to do what you’re supposed to do regardless of the situations.

If you’re thinking to start this challenge, I highly encourage you to listen to this podcast by Andy Frisella first. Here, he explained in depth the main purpose of this challenge and what to expect from it. Wear your headphones cuz there’s a lot of cussing.

Related Post : How To Get Your Life Back On Track

Tips and Tricks For 75 Hard challenge

I’m on Day 21 of this challenge (when I’m writing this blog). Here’s the ultimate 75 hard checklist for practical tips to get started. To give you a gist :

1. Mindset : Take things one day at a time. If you’re on Day 14 and thinking about how you’ll survive Day 58, believe me, you’ll start panicking. Every day is different, so just stop letting your mind control you with these made up scenarios and focus on today.

2. How to track your progress? Have a 75 hard checklist, so you don’t forget anything. And the gratification that comes from ticking all the boxes every day is unmatched.

3. Water : Get a 1 gallon water bottle so you don’t have to keep track. Or a huge aesthetic Stanley cup that you can carry everywhere.

4. For workouts, I’m doing blogilates workouts; they’re amazing. On days when I need rest I look up a yoga workout on YouTube. I’ve never even worked out for 7 days straight before this challenge, so this is the most difficult thing for me.

For an outdoor workout, I go for evening walks everyday. They’re simple, refreshing and honestly, the easiest outdoor workout you can get.

6. Diet: I didn’t go on a fad diet. I simply eliminated junk food and sugar and replaced them with healthier alternatives. You have to follow this for 75 days, so choose something that’s sustainable. Once you have the rules laid out, it isn’t as hard to say no to the junk.

Now, I know rest days and giving your body some space once in a while is important. But you only have to do this for 75 days. And it’s not about your body; it’s about your mind, building discipline, getting things done, and being in CONTROL of your life. Remember,

Your body can handle almost everything; it’s your mind you have to convince.

75 Hard Update :
The Must-Have 75 Hard Checklist Before Starting 75 Hard
Avoid these mistakes during 75 Hard Challenge

Are You Ready To Start The 75 Hard Challenge?

The 75 hard challenge is a whole experience! Let me know in the comments below if you’re starting this challenge and feel free to contact me if you need any accountability.