The ’75 Hard’ challenge explained—can you survive 75 days of no excuses?

If you’ve been on Instagram lately, you’ve probably seen people chugging giant water bottles, sweating it out in outdoor workouts, or flipping through motivational books with captions like “Day 45 of 75 Hard.” Yep, we’re talking about the ‘75 Hard’ challenge—the internet’s toughest fitness-meets-lifestyle test. Unlike detox teas or “get-fit-in-10-days” plans, this one isn’t about quick fixes. Its creator, American entrepreneur Andy Frisella, calls it a “mental toughness challenge.” The idea is simple but brutal: stick to a strict routine for 75 days straight. Mess up even once—yes, even if you forget to read your 10 pages—and you go back to Day 1. No breaks. No excuses. No cheat meals.

That’s why Gen Z and millennials are hooked. It’s less about abs and more about proving you can commit to something hardcore. In a world obsessed with “soft life” trends, 75 Hard is the complete opposite: intense, disciplined, and kind of savage.

It’s also tailor-made for social media. The challenge basically demands daily documentation—selfies, water updates, workout clips—which makes it perfect for Instagram storytelling. Search #75Hard and you’ll find millions of posts with before-and-after glow-ups, motivational captions, and even couples doing it together.

The rules of the 75 Hard challenge

Here’s the daily checklist challengers have to tick off for 75 days (and no skipping allowed):

- Two workouts a day (45 minutes each). One must be outdoors, come rain or shine.
- Follow a diet – your choice, but strictly no cheat meals and zero alcohol.
- Drink one gallon of water, which is about 3.7 litres, every day.
- Read 10 pages of a self-help or non-fiction book—no audiobooks, only physical books.
- Take a daily progress picture to track your glow-up.

Sounds easy? Try doing this every single day for 75 days. No cheat Sundays. No “I’ll double up tomorrow.” No skipping because you’re tired. That’s where the “hard” part comes in.

Unlike many wellness fads, this challenge actually has celeb receipts.

Alaya F: The Bollywood starlet recently shared her 75 Hard journey on Instagram—showing her workouts, water goals, and reading sessions. She said it helped her stay disciplined and consistent, not just fit.

Ankit Baiyanpuria: The fitness influencer and wrestler became India’s face of 75 Hard. His no-excuse attitude and outdoor training clips—sometimes in insane weather—made him go viral. In 2024, he was even honoured with the Best Health and Fitness Creator award by Prime Minister Narendra Modi at the National Creators Award.

Madison LeCroy: The Southern Charm reality TV star completed the 75 Hard challenge and posted about her transformation, calling it one of the most rewarding (and toughest) things she’s ever done for herself.

Meghan Trainor and Daryl Sabara: The singer and her actor husband tackled the challenge as a duo. Meghan said doing it together helped her stay on track, while Daryl admitted it completely changed how he looks at health and discipline.

Why people love it

Here’s the thing, the 75 Hard challenge is less about dropping kilos and more about flexing your mental strength. Fans say it makes them more confident, focused, and resilient. Sure, the body transformation is amazing, but the real flex is proving that you can show up for yourself every day—no excuses.

But here’s the catch

Of course, it’s not all sunshine and six packs. Drinking nearly four litres of water a day isn’t for everyone and can even be unsafe if overdone. Two workouts daily can put a lot of stress on your body, especially if you’re not used to it. And the “no cheat meals ever” rule? It can get exhausting and mentally draining.

Even actress Alia Bhatt considered doing the 75 Hard challenge earlier this year, but backed out before starting. As a busy actor and mom, she felt the pressure of the programme would be too much on top of her already packed life.

Should you try it?

If you’re craving structure, discipline, and a big challenge, 75 Hard might be worth a shot. But if you’re just aiming for balanced, sustainable health, you can still steal its best bits: drink more water, move your body daily, read a little, and stay consistent, without being too hard on yourself.

At the end of the day, 75 Hard isn’t really about abs or aesthetic transformations. It’s about proving to yourself that you can do hard things. And maybe that’s why it’s one of the most addictive challenges on the internet right now.

Lead image: Pexels

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