If you’ve spent any time on fitness TikTok, Instagram, or Pinterest, you’ve probably seen the 75 Hard Challenge everywhere. It’s intense, motivational, and designed to completely reset your mindset, your body, and your daily habits.
But the truth?
Most people start 75 Hard without a real plan — especially when it comes to workouts and what to eat. That’s why I put together this complete Sweatly Life guide, including a free printable checklist, a Peloton workout plan, and a super simple diet plan you can follow for the full 75 days.
Let’s dive in.
What Is the 75 Hard Challenge?
The 75 Hard Challenge is a mental toughness program created by Andy Frisella.
It’s not technically a fitness program — although most people see amazing physical results.
For 75 days straight, you complete the following rules:
✓ 1. Two 45-minute workouts every day
— one MUST be outdoors
— workouts cannot be back-to-back
✓ 2. Follow a diet
— no cheat meals
— no alcohol
✓ 3. Drink 1 gallon of water per day
✓ 4. Read 10 pages of a non-fiction book daily
— physical or digital, but not audio
✓ 5. Take a daily progress photo
If you miss ANY requirement, even on Day 74…
👉 You must start over.
That’s why having a clear plan is everything!
FREE Printable 75 Hard Checklist
Here is the full printable checklist text.
If you want, I can generate a PDF printable using python_user_visible so your readers can download it. Just ask!
75 HARD DAILY CHECKLIST (Printable)
Daily Tasks:
☐ Workout #1 – 45 min (Indoor or outdoor)
☐ Workout #2 – 45 min (Must be outdoors)
☐ Follow your chosen diet
☐ No cheat meals
☐ No alcohol
☐ Drink 1 gallon of water
☐ Read 10 pages (non-fiction)
☐ Take 1 progress photo
75 Hard Peloton Workout Plan (Full 75 Days)
Because the challenge requires two 45-minute workouts per day, one outdoors, the Peloton plan is designed to:
✔ Give you structure
✔ Build stamina gradually
✔ Protect your joints
✔ Mix cardio + strength
✔ Keep you mentally fresh
You can use Peloton for ONE daily workout, and the second should be an outdoor walk/jog/ride.
75 Hard Diet Plan (What to Eat for 75 Days)
The challenge says “follow ANY diet,” which leaves a lot of people confused.
Here’s a flexible, balanced version designed for fat loss, energy, and performance — WITHOUT feeling miserable for 75 days.
🌟 The 75 Hard Diet Rules
or, you can grab one of my plans that will tell you exactly what to eat and how much for 75 days!
Sweatly Life High Protein Recipe Pack
Sweatly Life High Protein Recipe Pack
Fuel your fitness the smart way with the Sweatly Life High Protein Recipe Pack—a collection of delicious, nutrient-packed recipes designed specifically for your post-workout recovery and fat-burning goals.
Whether you’re lifting, running, cycling, or sweating it out on your Peloton, your body needs the right nutrients to repair muscles, boost metabolism, and keep burning calories long after your workout is done. That’s exactly what this recipe pack delivers.
What You’ll Get:
✅ 20+ High-Protein Recipes – balanced meals, snacks, and smoothies to support recovery
✅ Simple, Clean Ingredients – easy-to-make recipes that fuel your body, not weigh you down
✅ Post-Workout Focused – carefully crafted to boost muscle repair and keep fat burning
✅ Macros Included – know exactly how much protein, carbs, and healthy fats you’re getting
✅ Quick & Family-Friendly – meals you can whip up fast and enjoy with the whole family
Why It Works:
-
Protein-Packed: Helps preserve lean muscle and increase calorie burn
-
Low Sugar & Clean Eating Approved: No junk, just nutrient-dense foods
-
Supports Weight Loss: Keeps you fuller, longer, while fueling recovery
-
Metabolism-Boosting: Designed to extend your calorie burn even after you’ve finished working out
👉 If you’re serious about results, don’t let your post-workout nutrition be an afterthought. This High Protein Recipe Pack takes the guesswork out of eating clean, so you can stay consistent and hit your goals.
Buy now and start fueling your workouts the right way—one recipe at a time!
Custom Macro Count – Personalized Nutrition Just for You
1. High protein in every meal
Aim for:
✔ 100–140g protein per day
✔ Protein at every meal (30–40g)
Great protein sources:
- Protein coffee
- Lean turkey
- Chicken
- Cottage cheese
- Eggs
- Greek yogurt
- Protein balls (Sweatly recipes!)
- Protein oats
- Salmon or tuna
2. Eat a veggie with lunch & dinner
This keeps hunger low and nutrients high.
3. Choose high-volume foods
To avoid cravings:
- Sweet potatoes
- Popcorn
- Fruit
- Protein fluff
- Salads
- Veggie bowls
- Oats
**4. No alcohol
- No added sugar
- No cheat meals**
You CAN do it — the first 10 days are the hardest, then your appetite resets.
🌟 Sample 75 Hard Daily Meal Plan
Breakfast:
Protein coffee + Overnight oats with fruit
Snack:
Protein ball OR Greek yogurt
Lunch:
Chicken salad bowl OR turkey wrap
Snack:
Protein fluff, cottage cheese, or fruit
Dinner:
Lean protein + veggies + potatoes, rice, or quinoa
Dessert Option:
High-protein smoothie or protein pudding
If you’d like, I can also add macros + calories.
Final Tips for Crushing 75 Hard
✔ Prepare your water jug each morning
✔ Plan your two workouts the night before
✔ Take your progress photo at the same time daily
✔ Don’t wait until nighttime to finish your water
✔ Keep a “75 Hard basket” with books, gear, snacks, etc.
✔ Don’t skip meals (your willpower decreases if you’re starving)
