What Is the 75 Hard Challenge
The 75 Hard program requires two 45 minute workouts per day, one of which must be outdoors, along with a strict diet, no alcohol, daily progress pictures, and reading ten pages of a non fiction book. The rules do not specify a minimum heart rate, pace, or activity type for the outdoor workout, so walking is permitted if it meets the 45 minute duration and outdoor conditions. The program creator has not published an official list of approved exercises, leaving interpretation to participants and coaches.
Walking is a low impact aerobic activity that can be performed outdoors on sidewalks, trails, or treadmills set to an incline. Because the 75 Hard rules focus on consistency and completion rather than intensity metrics, a brisk or moderate walk can satisfy the outdoor workout requirement if it lasts at least 45 minutes and is completed without shortcuts. Participants often track these sessions with apps or timers to prove compliance.
Does Walking Count Toward the Daily Requirements
Walking counts for the 75 Hard outdoor workout if it is performed for 45 continuous minutes and follows the other program rules. The challenge does not exclude walking based on speed, step count, or calorie burn, so a slow or moderate pace is valid as long as the participant is moving outdoors. Some people combine walking with other low intensity activities to reach the required duration.
The program does not define a minimum step count or heart rate zone, so step data from devices like Apple Watch, Fitbit, or Garmin is optional rather than mandatory. Participants who use walking as their primary workout often log the session in a journal or app to document the start time, duration, and outdoor location. The key requirement is that the workout is completed every day without exceptions.
How Walking Fits Into a Broader Fitness Strategy
Walking as a Recovery and Consistency Tool
Walking supports active recovery on days when higher intensity exercise is not possible, helping participants maintain the habit of daily movement required by 75 Hard. It can be combined with strength training or other workouts to meet the two workout rule while reducing injury risk. Many people use walking to stay consistent with the outdoor requirement during bad weather or busy schedules.
Tracking and Compliance
Participants track walking workouts using smartphone apps, smartwatches, or simple written logs that record the date, duration, and route. The 75 Hard program emphasizes daily accountability, so documenting each walking session helps prove compliance with the challenge rules. Some people share their logs in online communities to stay motivated and verify that walking counts toward their streak.
Comparing Walking to Other Approved Activities
Walking is lower in intensity than running, cycling, or weightlifting, but it still qualifies as a workout under the 75 Hard rules because the program does not restrict activity type. The focus is on completing the required duration and following the broader lifestyle rules rather than achieving a specific heart rate or calorie burn. This makes walking accessible for beginners or those recovering from injury.
Final Considerations
Walking can count for 75 Hard as long as it is performed outdoors for 45 minutes and adheres to the program rules. The challenge is designed to build discipline through consistent daily action, and walking is a sustainable option that supports long term adherence. Participants should verify the latest rules on the official program site before starting.