The 75 Hard Challenge isn’t just a fitness program — it’s a mental toughness challenge that can transform your body and mindset. Developed by entrepreneur Andy Frisella, this 75-day challenge is designed to push your limits and help you build discipline, focus and resilience. If you’re considering taking it on, it’s important to understand the 75 Hard Challenge rules before you dive in. 

1. Follow a Strict Diet (No Cheat Meals)

One of the core rules of the 75 Hard Challenge is following a diet plan. This diet can be one of your choosing, but it must be strict, and you can’t deviate from it for the entire 75 days. That means no cheat meals, no alcohol and no excuses. Whether you opt for a specific program or just focus on healthy eating, consistency is key. Some popular diet choices people follow during the challenge include: 

• Keto diet: A high-fat, low-carb diet designed to put your body into ketosis, a state where it burns fat for fuel instead of carbohydrates. This diet is great for weight loss, but it requires strict carb restriction and careful meal planning. 
• Paleo diet: Based on eating whole, unprocessed foods similar to what our ancestors consumed, including meats, fish, fruits, vegetables, nuts and seeds. It eliminates processed foods, grains, dairy and refined sugars, making it a great option for those looking to improve digestion.
• Whole30: A 30-day elimination diet that removes sugar, grains, dairy, legumes and processed foods to help reset your metabolism and identify food sensitivities. While it’s only designed for a month, many people continue eating Whole30-style beyond the initial phase due to its energy level and gut health benefits.
• Intermittent fasting: A structured eating plan that cycles between fasting and eating periods, such as the 16:8 method (fasting for 16 hours and eating in an 8-hour window). This approach can support weight loss, improve insulin sensitivity and simplify meal planning. However you need discipline to avoid overeating during eating windows.
• Macro counting: A more flexible dieting approach that involves tracking macronutrients — protein, carbs and fats — to meet specific fitness goals. This method allows for more variety in food choices while ensuring balanced nutrition. However, it requires daily tracking and precise measuring.
• Plant-based diet: Focuses on consuming mostly whole, plant-derived foods like vegetables, fruits, legumes and whole grains while minimizing or eliminating animal products. This diet is rich in fiber and antioxidants, supporting heart health and digestion, but it requires careful planning to meet protein and B12 goals.
• Clean eating: Emphasizes whole, minimally processed foods while avoiding artificial additives, sugars and unhealthy fats. It’s a flexible approach that encourages balanced nutrition, but it requires carefully reading ingredient labels to avoid hidden processed ingredients. 

2. Complete Two 45-Minute Workouts Per Day

The physical aspect of the 75 Hard Challenge is intense, requiring two 45-minute workouts every single day. You have to do one of these workouts outdoors, regardless of the weather. The idea is to challenge your body and mind in different ways . One workout can be strength training, while the other might be something like a walk, run or outdoor yoga session. The key is consistency and pushing through, no matter how tough it gets. 

3. Drink a Gallon of Water Every Day

Hydration is a big part of the challenge. You’re required to drink a gallon of water every day for 75 days straight. This 75 Hard Challenge rule ensures you’re hydrated but also encourages better habits around your daily water intake. While a gallon a day may seem like a lot at first, your body will adjust over time. It is possible to drink too much water, so remember to pace yourself and drink consistently throughout the day rather than chugging all at once.

4. Read 10 Pages of a Nonfiction Book

This challenge isn’t just about physical fitness — it’s about mental toughness as well. Every day, you’ll need to read at least 10 pages of a nonfiction book. The idea is to feed your mind with personal development, motivation or educational content that’ll help you grow. Audiobooks or fiction books don’t count here — you need to engage with material that promotes growth and knowledge. 

5. Take a Progress Picture Every Day

It’s easy to get caught up in the daily grind of working out and eating well, but taking a progress photo every day is crucial. This rule isn’t just about tracking physical changes — it’s about documenting your journey and reflecting on how far you’ve come. You’ll be amazed at how small the daily changes add up over time, and seeing those photos will remind you of why you’re pushing through the challenge.

6. You Have to Start Over if You Skip a Day

This is arguably one of the most challenging 75 Hard Challenge rules and where the mental toughness really comes in. If you fail to complete any of the rules on any given day, you must start over from day 1. 

There’s no room for cheating or cutting corners, and there are no “off days.” This rule is what makes 75 Hard such a powerful experience — it forces you to stay committed and focused on your goals every single day. It’s a test of your resolve and it will shape your mindset in ways you can’t imagine. 

What to Consider Before Starting

The 75 Hard Challenge rules will put you to the ultimate mental and physical test, requiring full commitment. Before diving in, here are a few key things to consider:

• Your schedule: The challenge demands two 45-minute workouts a day. Make sure you have the time and flexibility to fit these into your daily routine.
• Your fitness level: While you don’t need to be an athlete to start, the challenge is intense. If you’re new to working out, consider easing into a consistent exercise routine before starting.
• Your diet choice: Sticking to a strict diet for 75 days requires planning and discipline. Choose a diet that aligns with your goals and is sustainable for you, and make sure you have access to the foods you’ll need.
• Reading requirement: If you don’t already have a reading habit, setting aside time for 10 pages of nonfiction each day might be an adjustment. Pick books that genuinely interest you to make it easier to stay committed.
• No room for mistakes: If you slip up on any rule, you must restart. This means there’s no leeway for missed workouts, skipped reading or cheat meals. Be honest with yourself about whether you’re ready for that level of discipline.
• Your “why”: The challenge is mentally demanding, and motivation alone won’t carry you through. Before starting, define your reasons for taking on the challenge. It could be for self-improvement, mental toughness or a fitness goal — and remind yourself of it daily. 

Can You Handle It?

The 75 Hard Challenge is tough, but it’s also incredibly rewarding. By committing to these six rules for 75 days, you’ll build mental and physical strength, learn discipline and push yourself beyond what you thought possible.