75 Hard requires two 45-minute workouts every day — one of them outdoors — for 75 days. That's 150 workouts. The people who finish don't have superhuman fitness; they have a repeatable weekly structure where one session builds and the other recovers. Here's exactly what counts, what doesn't, and a plan you can run for all 11 weeks.
The Workout Rules in 30 Seconds
- Two sessions daily, 45 minutes minimum each.
- One must be outdoors — regardless of weather.
- They must be separate. One 90-minute block counts as one workout, not two. Standard practice is a morning and an evening session, several hours apart.
- Any intentional exercise counts — strength, running, cycling, swimming, yoga, brisk walking, sports, mobility work.
Does Walking Count for 75 Hard?
Yes — a 45-minute walk fully counts as one of your two workouts, and done outside it also ticks the outdoor box. This is the single most-asked question about the program, and the answer shapes the whole strategy: nearly every successful pattern uses one harder indoor session plus one outdoor walk, jog, or ruck. Walking isn't cheating; recovering enough to train again tomorrow (and for 74 more tomorrows) is the actual assignment.
The finisher's formula: Workout #1 = effort (strength or conditioning). Workout #2 = outdoor movement (walk, easy run, ruck, bike). Intensity twice a day for 75 days is how people get injured in week 3.
A Weekly 75 Hard Workout Plan
| Day | Workout #1 (indoor, ~AM) | Workout #2 (outdoor, ~PM) |
|---|---|---|
| Mon | Upper-body strength | 45-min brisk walk |
| Tue | Lower-body strength | Easy outdoor jog or walk |
| Wed | Yoga / mobility (recovery) | Ruck (weighted backpack walk) |
| Thu | Push strength + core | 45-min walk with podcast |
| Fri | Pull strength | Outdoor cycle or jog |
| Sat | Conditioning (rower, HIIT, swim) | Long outdoor walk or hike |
| Sun | Full-body mobility / stretch | Easy nature walk (active recovery) |
Swap freely — the structure that matters is one hard + one easy per day and at least two genuinely easy days per week. No gym? Replace strength days with bodyweight circuits: squats, push-ups, lunges, rows with a backpack, planks — 45 minutes moves fast in circuit format.
Outdoor Workout Ideas for Bad Weather
- Rain: waterproof shell + brisk walk; rain rucks are the badge-of-honor workout of 75 Hard.
- Heat: shift outdoors to sunrise or after sunset; shaded park loops; keep it to a walk and hydrate (you have a gallon to drink anyway).
- Snow/cold: layered walk, snow shoveling counts as real work, winter hike with traction.
- No excuses design: the outdoor rule exists precisely for the days you don't want to. Those are the reps that build the mental side — the whole point of the program, per its creator.
Recovery: The Unwritten Workout Rule
Doubling your training volume overnight is the fastest way to fail by injury. Keep 80% of sessions conversational-pace, sleep like it's a task, and treat the easy outdoor session as sacred recovery, not a second chance to burn calories. Health reviewers of the program (like the Cleveland Clinic) flag overtraining as its biggest physical risk — respect it and the 75 days are very doable.
Tracking 150 workouts in the 75 Hard app
- Two workout tasks built in — "45 min inside workout" and "45 min outside workout" sit at the top of your daily checklist. One tap each when done.
- The calendar shows patterns — a red-bordered day tells you tonight's outdoor session is still open before it costs you a restart.
- Rate the day 1–10 on the motivation meter; you'll see which training weeks drain you and adjust intensity before you break.
- Add custom tasks like "10k steps" or "stretch 15 min" if you want recovery tracked too.
- Streak widget keeps the count visible on your home screen — 150 workouts feels smaller as "day 41 of 75."
Two Workouts a Day Needs One Honest Tracker
Free 75 Hard tracker for iPhone — both workouts, water, diet, reading and photo in a one-tap checklist.
Download 75 Hard — Workout Challenge75 Hard Workouts: FAQ
Does walking count as a workout?
Yes — 45 minutes of intentional walking counts, and outdoors it satisfies the outdoor rule too.
Can I do one 90-minute workout instead?
No. Two separate 45-minute sessions are required — see the full 75 Hard rules.
What if the weather is terrible?
The outdoor workout still happens — that's by design. Dress for it; the miserable days are the ones the program is made of.
Do I need a gym?
No. Bodyweight strength, walking, running and mobility cover all 75 days. A gym just adds variety.