I first learned about the 75 Hard Challenge last year from an influencer I followed, and honestly, my motivation at that time was pretty simple: I wanted more followers on Instagram.

I saw people posting their daily progress — the workouts, the water bottles, the transformation photos — and I thought, okay, maybe this is how I can build consistency and grow my page. Little did I know that completing the challenge would teach me something much more important than follower counts.

Before I dive into 75 day hard challenge workout ideas, let me share a bit about where this challenge came from and why so many people (including me, twice!) said yes to it.

What Is the 75 Hard Challenge & Why Is It So Popular?

The 75 Hard Challenge was created by entrepreneur and podcaster Andy Frisella in 2019. His idea wasn’t to create another fitness program — he called it a mental toughness program. And honestly, that’s exactly how it feels.

The structure is simple but intense:

1. Two 45-minute workouts per day (one must be outdoors)
2. Follow a diet — no cheat meals
3. No alcohol
4. Drink one gallon (3.8L) of water
5. Read 10 pages of non-fiction
6. Take a daily progress photo
7. Miss anything and you restart at Day 1

So why did it blow up on Instagram and TikTok?
Because it’s a perfect mix of structure, challenge, and accountability. People love posting their progress. The hashtag #75Hard has billions of views. The format is clear, the rules are strict, and the story is compelling. You don’t just “work out” for 75 days — you transform your mindset.

But here’s the truth no one told me: 75 days is long.
Like… really long. When you’re living it day to day, it feels like two and a half months of constant discipline.

My First Year Doing 75 Hard: The Reality

When I started last year, life was pretty stable, which honestly helped a lot. But halfway through, I twisted my waist. For almost two weeks, I could barely walk properly.

That was the true test.

I still remember hobbling to the gym, slowly climbing the stairs, forcing myself to do upper-body workouts, and biking instead of running. It wasn’t pretty. But that’s the thing about this challenge — you have to be 100% honest with yourself. If I didn’t hit the full 45-minute session, I didn’t count it. No cheating, not even mentally.

And somehow, I finished. I didn’t think I could do it, especially when my friend had failed multiple attempts. But I did.

Funny thing: I didn’t get many new followers at all. But I gained something else — a real workout habit, confidence, and the feeling that I could trust myself again.

Why I’m Doing the Challenge Again This Year

This year, I’m doing 75 Hard again — but with a different focus.

Last year was about fitness and discipline. This year is about writing more, posting more, and building creativity.

I already have a solid workout routine now, so I’m not stressing too much about the physical part. Instead, I want to use the challenge to strengthen my consistency in creating content.

That’s something I’ve learned over two rounds of this challenge:
The change doesn’t come from weight loss, follower count, or perfect habits. It comes from the inside.

75 Day Hard Challenge Workout Ideas (For Every Level)

Whether you’re brand new to exercise or already training daily, here are realistic and sustainable ways to structure your two 45-minute sessions.

1. If You Have No Exercise Habit Yet

Your goal isn’t to crush crazy workouts. Your goal is to build the habit of moving every day.

Indoor workout ideas:
* Light dumbbell routines
* 30–45 minute yoga flows
* Beginner bodyweight workouts
* Indoor cycling
* Pilates basics

Outdoor workout ideas:
* Fast-paced walking
* Easy jogs
* Cycling
* Low-intensity hikes
* Outdoor stretching or yoga

If you’re just starting, don’t obsess over intensity — focus on consistency.

2. If You Already Have an Exercise Habit

This is where you can expand your fitness world.

Indoor options:
* Strength training or powerlifting
* Functional fitness
* Treadmill intervals
* Rowing
* Indoor HIIT

Outdoor options:
* Running
* Biking
* Outdoor sports
* Hiking
* Trail running

This combination worked extremely well for me last year — cardio outside, strength inside.

3. If You’re a Workout Addict or Athlete

If you’re already fit, the challenge isn’t about pushing harder — it’s about diversifying.

Indoor sessions:
* Olympic lifting
* Calisthenics
* Boxing
* Mobility days
* Heavy lift + accessory work

Outdoor sessions:
* Long runs
* Sprints
* Trail cycling
* Paddleboarding
* Outdoor circuits

At this level, the challenge becomes more mental than physical.

4. If You’re Injured or Dealing with Pain

The workouts don’t have to be intense — they just need to be 45 minutes.

Indoor ideas:
* Resistance band routines
* Upper-body focus
* Mobility
* Core stability
* Slow cycling

Outdoor ideas:
* Walking
* Slow biking
* Gentle yoga
* Breathwork in a park

I relied on these during my injury week, and they saved my streak.

How to Choose the Right Workouts for Your 75 Days

Here’s my biggest advice:

Don’t choose workouts you hate. You’ll burn out.
Mix and match. Variety keeps motivation alive.
If you’re new, scale the consistency — not the intensity .
If you’re experienced, expand, don’t just repeat.

Final Thoughts: The Real Transformation

When I finished 75 Hard the first time, nothing magical happened on Instagram. The followers didn’t flood in. The likes didn’t spike.

But I changed.

I became more disciplined, more stable, and more confident that I could keep promises to myself.

This year, I’m chasing a different kind of growth — but the foundation is the same:
Consistency over perfection.
Small steps over big missions.
Inner growth over external validation.

If you’re looking for realistic 75 day hard challenge workout ideas, I hope this guide helps you start strong and finish even stronger.