Two 45-minute workouts a day for 75 days sounds impossible until you realize what counts. As a Pilates instructor, I’ve built the 75 Hard workout ideas below around what I actually see women over 30 sustain: walking, Pilates, strength, and a little mobility. No burpees required. Here’s how I’d structure all 150 workouts.
Why You’ll Love These Workout Ideas
- A weekly split that covers both daily workouts without wrecking your joints.
- Outdoor options for rain, heat, and cold.
- Pilates and strength sessions you can do in the living room.
- Postpartum and 75 Soft modifications.
- The gear that made it easier (all Amazon).
The Rule, Quickly
75 Hard requires two separate 45-minute workouts a day, one outdoors. Any intentional movement counts — the program doesn’t define intensity. That’s the loophole and the whole strategy: one session is always a walk, the other is the "real" workout.
My 75 Hard Weekly Split (Women Over 30)
| Day | Workout 1 (outdoor) | Workout 2 (indoor) |
|---|---|---|
| Mon | 45-min brisk walk | Lower body strength |
| Tue | 45-min walk with incline or hills | Pilates full body |
| Wed | 45-min walk | Upper body and core strength |
| Thu | 45-min walk, easy pace | Pilates + mobility |
| Fri | 45-min walk with intervals | Full body strength |
| Sat | Long walk, hike, or bike (45–60 min) | Pilates or yoga flow |
| Sun | 45-min walk | Stretch and foam roll (45 min counts) |
Outdoor 75 Hard Workout Ideas
- Stroller walk — the one I do most. Podcast on, baby along.
- Park laps while the kids play. Set a timer.
- Rucking — walk with a weighted vest. Turns a walk into strength.
- Driveway Pilates — mat outside, 45 minutes, counts as outdoor.
- Rainy day: rain jacket, covered track, or a walk under the neighborhood pavilion. Outdoors is outdoors.
- Florida-summer version: 6am or 7pm. Nothing in between.
Indoor 75 Hard Workout Ideas
Pilates full body (45 min)
The Hundred, roll-ups, single-leg circles, side-lying leg series, glute bridges, planks, swimming, and a long stretch finish. I use a Pilates ring and bands to add load.
Lower body strength (45 min)
Goblet squats, Romanian deadlifts, reverse lunges, hip thrusts, calf raises — 3–4 sets each with adjustable dumbbells.
Upper body and core (45 min)
Dumbbell rows, overhead press, push-ups (elevated is fine), bicep curls, tricep kickbacks, then 10 minutes of dead bugs, bird dogs, and side planks.
Walking pad (45 min)
The MVP of my second workout. A walking pad under a standing desk or in front of the TV after the kids are in bed.
Recovery day (45 min)
Foam rolling, hip openers, hamstring stretches, thoracic mobility. Yes, it counts. Your knees will thank you by week 6.
Modifications
Postpartum (cleared by your provider): Do 75 Soft instead — one 30–45-minute session, walking and core-restoration Pilates only for the first 12 weeks. No planks or crunches until your core is checked.
75 Soft or 75 Medium: Use Workout 2 from the table as your daily session and add the walk on days you want it.
Bad knees or hips: Swap intervals for incline, swap lunges for step-ups, keep Pilates.
Gear That Made 150 Workouts Easier
- Cushioned walking shoes
- Folding walking pad
- Adjustable dumbbells
- Thick Pilates mat
- Weighted vest for walks
- Packable rain jacket for the outdoor rule
75 Hard Workout FAQ
Does walking count as a 75 Hard workout?
Yes. It’s the most common outdoor workout people use.
Does Pilates count for 75 Hard?
Yes — 45 minutes of intentional Pilates is a workout.
Can both workouts be walks?
Technically yes. Practically, you’ll get better results if one session is strength or Pilates.
Do I need a rest day?
75 Hard doesn’t allow one, which is why my Sunday is walk + stretch. Under 75 Soft, take one active recovery day a week.