75 days challenge rules: Benefits, diet and exercises

If you scour social media for the latest diet and workout trends, you've likely seen 75 Hard pop up in your feed.

The #75HardChallenge hashtag has over 1 billion views on TikTok and the videos showcase some pretty drastic results. Some are physical — with before-and-after photos showing significant weight loss and muscle growth — but many also document a mental and emotional transformation.

There are five daily tasks (plus one over-arching rule!) which much be executed consistently for the entire 75 days.

If you skip a day, you must start over

Pick a diet to follow, with no alcohol or cheat meals. 

Drink a gallon of water daily.

Complete 2 daily workouts.

Read 10 pages per day of a non-fiction book.

Take a progress photo every day.