75 Hard vs 75 Soft: Which Challenge Works For You?

The internet loves a good challenge. The 75 Hard Challenge first went viral about four years ago, and now it’s trending again — alongside its more balanced counterpart, the 75 Soft Challenge. Both promise transformation, not just for your body, but also for your habits and mindset.

One is all about strict rules and no excuses. The other is about striking a balance between discipline and flexibility. Together, they’ve become the ultimate debate: go hardcore or go sustainable? Let’s break them down, explore the rules, checklists, and help you decide which one’s right for you.

What is the 75 Hard Challenge?

The 75 Hard Challenge is a strict routine built around discipline — every day looks the same, and that’s the point. For 75 days, you follow the same checklist, and if you miss even one task, you start over.

The 75 Hard Challenge Rules

To succeed, you must complete all of these daily for 75 days:

✅ Two 45-minute workouts (one must be outdoors)
✅ Follow a diet (your choice, but no cheat meals or alcohol)
✅ Drink 1 gallon (about 3.7 L) of water
✅ Read 10 pages of a non-fiction or self-improvement book
✅ Take a daily progress photo

It’s the kind of challenge where you hear yourself saying things like, “Do I have to do a second workout after such a long day at work?” or “One slice of cake won’t hurt, right?” — and the answer is always: stick to the plan. That’s why it’s earned a reputation as the ultimate test of self-discipline and mental grit.

75 hard workout plan ideas

Two 45-minute workouts daily don’t have to both be intense — mixing endurance and strength each day helps with recovery and consistency.

Morning (Outdoor): Brisk walk, jog, cycling, yoga, mobility drills, or skipping
Evening (Indoor): Strength training, bodyweight circuits, HIIT, core work, or pilates

A 75 hard day that works around your life

✅ 6:15 am – Hydrate and have a light pre-breakfast

✅ 6:30 am – Outdoor Workout (45 mins)

✅ 8:00 am – Breakfast

• Oats, boiled eggs, or protein-packed upma

✅ 12:30 pm – Lunch + hydration check

• Balanced plate: roti/rice/quinoa + dal/chicken/fish/paneer + veggies
• First hydration check: up to ~1.5 litres total water intake by now

✅ 4:00 pm - Optional snack

Fruit, sprouts, yoghurt

✅ 6:00 pm – Pre-workout snack + hydration check

• Quick pre-workout snack: banana, nuts, buttermilk
• Second hydration check: up to ~3 litres total water intake by now

✅ 8:00 pm – Indoor Workout at home or the gym (45 mins)

✅ 9:15 pm – Dinner

• Protein + veggies + whole grains, no cheats
• Last Hydration check: Should complete 3.7L

✅ 10:15 pm – Wind-down

• Read 10 pages (self-improvement/non-fiction)
• Take a daily progress photo
• Prep for next day: refill bottles and plan meals

Tips for completing the 75 hard challenge

• Plan your workouts in advance.
• Meal prep is non-negotiable — hunger + no cheats = disaster if you’re unprepared.
• Carry a water bottle everywhere, and spread hydration across the day.
• Use weekends smartly — batch cooking and recovery planning.

Is the 75 hard challenge right for you?

It works if you thrive on structure, don’t mind intensity, and want to shock yourself out of old habits. But if life feels unpredictable — long workdays, social commitments, or family responsibilities — it can be tough to sustain. That’s where the softer alternative comes in.

What is the 75 soft challenge?

The 75 Soft Challenge is more about building healthy routines without extremes. Where 75 Hard pushes your limits every day, 75 Soft focuses on consistency with balance.

75 Soft Challenge Rules

✅ Eat well: focus on healthy meals most of the time, but occasional indulgences at social events are acceptable.

✅ Move daily: 45 minutes of moderate intensity exercise each day (yoga, strength training, walking, dancing, sports), with one day a week for active recovery

✅ Hydrate: aim for around 3 litres of water a day

✅ Read: 10 pages of any book daily (fiction or non-fiction). Choose books you’ll actually enjoy — doesn’t have to be heavy self-help

Tips for completing the 75 soft challenge

• Set realistic goals –define what “eating well” means for you and stick to it for 75 days.
• Plan your workouts – schedule your 45-minute sessions at a time you can consistently commit to. Cut out distractions during this time so you can fully focus and get it done.
• Use active recovery wisely – on your weekly recovery day, try stretching, yoga, or a gentle walk.
• Hydrate consistently – spread your 3 litres of water throughout the day instead of chugging at once.
• Prep meals in advance – healthy snacks and balanced meals on hand make it easier to stay consistent.
• Choose books you enjoy – reading should feel like a reward, not a chore.
• Allow flexibility – indulge occasionally at social events without guilt, but keep overall consistency.
• Track progress – even without strict checklists, noting workouts, meals, or reading helps maintain accountability.

Benefits of the 75 soft challenge

The 75 Soft Challenge works around your life, not the other way around — so you get rest days, can recover properly, and still stick to a routine. Instead of punishing intensity, it’s all about building habits that actually last, encouraging moderation over restriction. And yes, you can still enjoy that samosa or a little mithai at a social gathering without feeling guilty. It’s discipline, but with a little wiggle room — and that’s what makes it sustainable.

Choose your challenge, commit to your growth

Both 75 Hard and 75 Soft deliver transformation — but in very different ways. Hard pushes you into extreme structure, while Soft encourages a balance you can live with. Whichever you choose, the real win is consistency: showing up every day, tracking progress, and building habits that outlast the 75 days.