What Is the 75 Hard Challenge?

In recent weeks, a health and lifestyle regimen, named the 75 Hard Challenge, has gained viral attention on social media platforms like Tik Tok. The 75 Hard Challenge is not exactly a diet, nor is it a workout plan. This health regimen focuses on exercise, diet, mental well-being, and more for 75 days straight (hence the name).

Steps in the 75 Hard Challenge
On paper, the steps of the 75 Hard Challenge are easy to follow. The cut-and-dry instructions make this challenge attractive to busy people looking to improve their overall health without too much fuss.

In short, there are only five rules to follow. They are:

  • Choose a diet and adhere to it. Your diet can be anything you choose, it could be something as simple as cutting out sugar for 75 days, or something more complex like going vegan. No matter the diet you choose, all must be free of alcohol. No happy hours!
  • Complete two 45-minute workouts daily. One of these workouts must be outdoors, wherever possible.
  • Drink a gallon of water each day (get your reusable bottle ready)!
  • Read 10 pages of a nonfiction book each day. Self-help books that target a specific goal or trait you’d like to improve on are recommended.
  • Each day, take a progress photo of yourself.

That’s it! On paper, it seems simple. However, all five rules propose big lifestyle changes. If you miss one of the steps, you must restart the clock back to day one.

Is the 75 Hard Challenge Effective?
The 75 Hard Challenge has already garnered both praise and critique for its extreme requirements. 75 Hard might be great for those who thrive on structure and goal setting. However, it might be frustrating for those who have a hard time following a set structure or need to slowly ease into a healthier lifestyle.

One of the main critiques about the 75 Hard Challenge is the insanely high required water intake. A gallon of water is more than most people need, and overhydrating can have adverse effects. Instead, the best rule of thumb to follow is to divide your body weight by two and drink that many ounces of water per day.

The 75 Hard Challenge might not be for everyone. It can be difficult to acclimate to if you’re used to following a strict diet or workout regimen. Plus, missing a step and having to restart can be seriously discouraging for some, and may result in dropping the program early.

Modifications to the 75 Hard Challenge, aptly named the 75 Medium or 75 Soft, have already started to circulate online. Modifying these five steps to be more achievable, based on your personal comfortability, might be the best way to go.

If you are taking strides toward your well-being, you are doing the right thing. It’s up to you to decide what kind of program you’d like to follow.


75 Day Hard Challenge: Everything You Need To Know | Crossrope

What Is The 75 Hard Challenge? – Forbes Health