Okay, real talk. The first time I heard about the 75 Hard challenge rules, I laughed. Two workouts a day? A gallon of water? Zero cheat meals for 75 days? I have four boys, a Pilates schedule, and a kitchen that is somehow always sticky. But the more moms in my DMs asked me about it, the more I realized nobody had actually explained the rules for women like us — women over 30 with real lives. So here’s the full breakdown, plus my honest take on whether you should do it.
Quick heads up: 75 Hard is a trademarked program created by Andy Frisella. This post explains the rules as they’re publicly described and shares my personal experience as a Precision Nutrition coach and Pre/Postnatal Fitness Specialist. It is not affiliated with the official program.
Why You’ll Love This Breakdown
- Every single one of the 75 Hard rules in plain English — no bro-speak.
- What "follow a diet" actually means (and what I recommend for women over 30).
- How I’d realistically fit two workouts a day around kids, work, and sleep.
- The two things that make most people quit by day 12 — and how to avoid them.
- A free printable tracker so you don’t have to make your own.
The 75 Hard Challenge Rules (All Five)
1. Two 45-minute workouts every day — one must be outside
This is the rule that scares everyone. Yes, it’s two separate 45-minute sessions, and yes, one has to be outdoors no matter the weather. The good news: "workout" isn’t defined as a HIIT class. A 45-minute walk with the stroller counts. A Pilates flow in the living room counts. My outdoor session is almost always a walk at 6am before the boys are up, or a walk after dinner with whoever wants to tag along.
2. Follow a diet — no alcohol, no cheat meals
The program doesn’t tell you which diet. You pick one and stick to it for 75 days with no alcohol and no cheat meals. As a nutrition coach, I’ll be honest: this is where women go wrong. They pick something extreme, crash by week two, and quit. The "diet" that works for 75 days is the one you can eat at a birthday party. More on that below.
3. Drink one gallon of water a day
128 ounces. Every day. The trick is a bottle that does the math for you — I use a gallon water bottle with time markers and just chase the line. Front-load it. Trust me, you don’t want 40 ounces left at 9pm.
4. Read 10 pages of a nonfiction book
Physical book, nonfiction, 10 pages. Audiobooks don’t count under the official rules. I keep mine on the nightstand and read while the youngest is falling asleep. Ten pages is about 12 minutes.
5. Take a daily progress photo
Same spot, same lighting, every day. You will not see a difference day to day. You will absolutely see one at day 30, and it is incredibly motivating.
The catch: miss anything and you start over at day 1
This is the whole point of the program — it’s marketed as mental toughness, not fitness. Miss one rule, one time, and you’re back to day one. That’s why I tell most moms to look at 75 Soft first (I break down the difference in 75 Hard vs 75 Soft vs 75 Medium).
What Diet Should Women Over 30 Follow for 75 Hard?
Skip anything that eliminates whole food groups. My recommendation for clients: a high-protein, mostly whole-food approach. Aim for a palm-sized serving of protein at every meal, produce at every meal, and enough carbs to actually fuel two workouts. This isn’t the time to cut carbs — you’ll be exhausted and cranky by day 6. I put together a full 75 Hard meal plan for women with a grocery list if you want the done-for-you version.
How I’d Schedule Two Workouts a Day as a Mom
- Morning (outdoor): 45-minute walk before the house wakes up. Headphones, podcast, coffee in hand.
- Afternoon or evening (indoor): 45 minutes of Pilates, strength, or a walking pad session while the kids do homework.
- Weekend hack: Take the kids to the park and walk laps while they play. Outdoor workout, done.
I have a full post on 75 Hard workout ideas that actually count if you’re stuck.
The Two Reasons People Quit (and How Not To)
The water. Nobody plans for the bathroom trips. Drink most of your gallon before 3pm.
The outdoor workout. Rain, heat, cold — it doesn’t matter. Buy a good rain jacket and decide right now that the walk happens. I live in Florida, so my version of hard is a 45-minute walk in August humidity. It’s fine. You’ll survive.
What to Buy Before You Start (All on Amazon)
- Gallon water bottle with time markers
- Cushioned walking shoes — you’re walking 45 minutes a day minimum
- Resistance band set for indoor strength days
- A nonfiction book you’ll actually finish
- Phone tripod for consistent progress photos
Free 75 Hard Tracker Printable
I made a one-page tracker with all five rules and a checkbox for every day. Grab it here: Free 75 Hard Tracker Printable.
75 Hard Challenge Rules FAQ
Can you do 75 Hard while breastfeeding or postpartum?
As a Pre/Postnatal Fitness Specialist: I don’t recommend the full program while breastfeeding. Restrictive dieting plus two daily workouts can affect supply and recovery. Look at 75 Soft instead and talk to your provider.
Does walking count as a workout for 75 Hard?
Yes. Any 45 minutes of intentional movement counts.
Can the two workouts be back to back?
No — they need to be separate sessions with a real break between them.
Do I have to lose weight on 75 Hard?
No. It’s not a weight-loss program. Many women lose fat because the habits stack up, but the goal is consistency.
When should I start 75 Hard?
Any day. But if you start October 17, you finish December 31 — which means you walk into the new year already done instead of just starting.
