Think of the 75 Hard Challenge as the Ironman of daily routines. It's 75-days with two-a-day workouts, a gallon of water, strict eating, reading, and zero room for “oops.” One slip, and you have to start all over.
Sounds brutal? It is.
Worth it? Depends who you ask.
But here’s the thing: this isn’t just another workout trend. It’s a mental toughness program that’s been dominating TikTok, Reddit, and Instagram for years. And in 2025, the conversation has evolved. Experts now weigh in on safety, mental health, and smarter modifications.
(On TikTok, the hashtags “75HardChallenge” and “75Hard” have has been searched by over a billion people!)
What Is the 75 Hard Challenge? (2025 Update)
Created by Andy Frisella in 2020, the 75 Hard Challenge is marketed as a “transformative mental toughness program” rather than a fitness plan. The rules haven’t changed:
The 5 Rules:
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Follow a diet (your choice): no cheat meals, no alcohol.
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Two 45-minute workouts daily: one must be outdoors.
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Drink a gallon of water every day.
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Read 10 pages of nonfiction/self-improvement (audiobooks don’t count).
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Take a daily progress photo.
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Skip any of the above and you restart at Day 1.
What Experts Are Saying in 2025
The good: It can spark discipline, consistency, and lifestyle transformation.
The caution: The all-or-nothing framework can backfire.
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Rigidity risk: Can strain mental health, encourage overtraining, and foster unhealthy eating habits.
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Water overload: A gallon might be too much for some, depending on body size, activity, and climate.
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Hustle culture warning: Critics say it prioritizes “never quit” over rest and recovery.
If you’re healthy and thrive on strict challenges, 75 Hard might click. If not, it’s worth exploring softer, sustainable variations.
Crossrope’s Twist: Make It Fun, Not Just Hard
Here’s where we throw Crossrope into the mix.
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Jump rope efficiency: In just 10 minutes, you can burn as many calories as 30 minutes of running. The heavier the weighted rope, the bigger the burn.
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Portable workouts: Your “outdoor” session can be at the park, in your driveway, or on the beach.
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Skill + strength: Crossrope helps to build coordination, agility, and endurance while toning your whole body.
💡 Pro Tip: If you’re new to high-intensity workouts, alternate jump rope days with active recovery like yoga or stretching to avoid burnout.
The Rise of 75 Soft (and Other Alternatives)
Not ready to go full throttle? The 75 Soft Challenge swaps rigid rules for flexible, sustainable habits.
Typical 75 Soft rules:
- Eat well and avoid processed foods.
- Exercise for 45 minutes daily. (This can be low-impact.)
- Drink ~3 liters of water.
- Read 10 pages daily.
- Take progress photos weekly, not daily.
Why it works: You still build structure and consistency without risking injury or mental fatigue.
Meet in the Middle With 75 Medium
The 75 Medium Challenge is designed as a balanced alternative. It's not as extreme as 75 Hard, but still structured enough to build healthy habits beyond the 75 Soft.
Typical 75 Medium rules:
- Follow a diet ~90% of the time, with some flexibility for occasional indulgences.
- One 45-minute workout per day
- Hydration recommendation is to drink half your body weight in ounces of water daily
- Reading or mindfulness: 10 minutes of personal development reading or listening - not limited to nonfiction physical books.
- Progress photos: Only on Day 1 and Day 75
Why It’s Gaining Popularity
Balance & Flexibility
Experts and trainers highlight 75 Medium as “a more adaptable wellness reset." It provides motivation and accountability without the overwhelming demands of 75 Hard.
Expert Caution
While it’s more forgiving, professionals still advise personalizing the structure. Rules like daily 45-minute workouts may still be too much for some, and rigid dietary standards can trigger unhealthy behaviors in vulnerable individuals.
How to Start, Survive & Succeed
Prep like a pro:
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Pick your diet, stock your fridge, & meal prep weekly.
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Schedule workouts (indoor + outdoor).
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Line up 3–5 books before you start.
Track your progress:
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Use a printable checklist or planner.
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Keep your gallon (or bottle) nearby.
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Mark workouts + reading in your calendar.
Adjust smartly:
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Hydrate according to your needs. But remember, if you’re sweating a lot during your workouts, you will need to drink more water throughout the day.
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Allow stretching, post-workout recovery, or light walks on tough days.
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If you restart, see it as data, not defeat.
- Research shows that rest days are essential for recovery and performance. The American Council on Exercise recommends them. So if you need it, take it!
Why Crossrope Is Perfect for the 75 Hard Challenge
Let’s be honest... fitting in two workouts a day for 75 days is tough. That’s where a jump rope (and specifically Crossrope) makes it so much easier:
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Convenient & Portable: All you need is a rope and a little space. Toss it in your backpack or suitcase. Workouts can happen anywhere, indoors or out.
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Efficient Calorie Burn: Just 10 minutes of jumping equals 30 minutes of running, and weighted ropes boost calorie burn by up to 20%. Perfect for maximizing time.
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Variety That Keeps You Going: Swap between different weighted ropes to challenge new muscle groups, or mix in bodyweight moves and kettlebells using the Crossrope App.
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Actually Fun: With thousands of workouts in the Crossrope App and tutorials on YouTube, you’ll never get bored. Plus, learning new skills (like crisscrosses or double unders) keeps things exciting.
Bottom line? Crossrope makes sticking to 75 Hard not only possible—but enjoyable.
👉 Ready to level up your challenge? Check out Crossrope and make your 75 days unforgettable.
Final Thought
The 75 Hard Challenge can change your habits and mindset, but it doesn’t have to wreck your body or your joy in the process.
Whether you go 75 Hard, 75 Soft, 75 Medium, or somewhere in between, focus on consistency, self-awareness, and building habits you actually enjoy. If that includes a weighted jump rope in your hands and a smile on your face? Even better.
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