WHAT IS THE 75 MEDIUM CHALLENGE? RULES & FREE PRINTABLE TRACKER (2024)

FAQs

WHAT IS THE 75 MEDIUM CHALLENGE? RULES & FREE PRINTABLE TRACKER? ›

Embark on a transformative fitness journey with 75 Medium Challenge, the app that will push your limits, inspire discipline, and help you achieve your wellness goals in just 75 days.

Embark on a transformative fitness journey with 75 Medium Challenge, the app that will push your limits, inspire discipline, and help you achieve your wellness goals in just 75 days.

Unlike 75 Hard's TWO 45-minute workouts each day (with one required to be outdoors), The 75 Medium Challenge requires that you complete one 45-minute workout each day. The difference between this and the other challenges is that your workouts can be more moderate, so there is no need to go all out every day.

For 75 days straight, you must: Exercise twice a day for 45 minutes each session. (Note: A walk counts.) At least one of those exercise sessions must be outside.

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75 HARD is a free transformative mental toughness program.

Your food choices become very important, putting an emphasis on being flexible while still sticking to a real, healthy diet. The task is clear: stick to your diet 90% of the time, with only small changes allowed. You should avoid alcohol altogether.

(There are also no clear guidelines from 75 Hard for what constitutes a "cheat" meal). Plus, the requirement to take regular photos of yourself during 75 hard places emphasis on changing physical appearance and making "improvements"—which may be a harmful idea for some people, Taub-Dix says.

What is 75 Soft? It's a beginner-friendly and less strict version of 75 Hard. It still has daily guidelines for diet, exercise and self-improvement, but the rules are more flexible and less demanding.

Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

Can you do two walks for 75 HARD? ›

I developed 75 HARD specifically to work for everyone regardless of physical fitness activity. You have to do 2 workouts a day ... and I don't specify what they need to be so that you can do whatever you need to do based on your fitness level. It could literally be as simple as going for two 45-minute walks.

Possible Diets to Follow

Alternatively, you can choose to eliminate processed foods and added sugars, which can have a positive impact on your overall health. Anti-inflammatory diets usually follow similar parameters — and you can always talk to your doctor to see what diets they recommend.

Daily workouts

Participants must commit to 45-minute daily workouts for 75 straight days. However, one day each week should be set aside for lighter activities like yoga, stretching, or even just a relaxed walk which is called an “active rest” day. This approach is said to be taken to aid body rest and repair.

The 75 Soft Challenge is a more accessible and sustainable alternative to the popular 75 Hard Challenge that started on TikTok. Key rules include daily workouts, balanced nutrition, hydration, mental wellness habits, and accountability.

As its name suggests, the 75 hard lasts 75 days (and, yes, it's hard to do). Like most “wellness” challenges, it has a strict set of rules. Here they are, verbatim from the introduction email you get when you sign up for the free program: Follow a diet.