Your daily 45-minute workout is the cornerstone of the physical transformation you'll experience during the 75 Medium Challenge. According to the American College of Sports Medicine, regular physical activity significantly reduces the risk of chronic diseases. This guide will help you structure your training for maximum results while avoiding burnout and injury.
Unlike 75 Hard, which requires two 45-minute workouts daily (one outdoors regardless of weather), 75 Medium asks for just one workout. The World Health Organization notes that even moderate amounts of physical activity provide substantial health benefits. This makes 75 Medium more sustainable while still delivering significant physical benefits.
Core Training Principles
Before diving into specific workouts, understand these foundational principles endorsed by the American Heart Association:
1. Consistency Over Intensity
The goal is 75 consecutive days of movement. A moderate workout you can do daily beats an intense workout that leaves you too sore to continue. Start at about 70% of your maximum effort and build from there.
2. Progressive Overload
Gradually increase the challenge over time. This could mean more weight, more reps, longer distances, or reduced rest periods. Small improvements compound into significant gains over 75 days.
3. Balance Your Training
Include a mix of:
- Strength training: Builds muscle, boosts metabolism
- Cardiovascular exercise: Improves heart health, burns calories
- Flexibility/mobility: Prevents injury, aids recovery
4. Listen to Your Body
The challenge is about discipline, not self-destruction. If you're genuinely injured or ill, adjust accordingly. Gentle movement on hard days is better than pushing through pain.
Types of Workouts That Count
75 Medium gives you freedom to choose what works for you. Here's what qualifies:
Strength Training
- Weight lifting (free weights, machines, cables)
- Bodyweight training (push-ups, pull-ups, squats)
- Resistance band workouts
- Kettlebell training
- CrossFit-style workouts
Cardiovascular Exercise
- Running, jogging, or brisk walking
- Cycling (outdoor or stationary)
- Swimming
- Rowing
- Elliptical or stair climber
- Jump rope
- HIIT (High-Intensity Interval Training)
Sports & Active Recreation
- Basketball, soccer, tennis
- Martial arts (boxing, BJJ, kickboxing)
- Rock climbing
- Hiking
- Kayaking or paddleboarding
Low-Impact Options
- Yoga (any style)
- Pilates
- Water aerobics
- Tai chi
- Power walking
🚫 What Doesn't Count
Incidental movement (walking to the store, cleaning house) doesn't count unless it's 45+ minutes of sustained, intentional activity at an elevated effort level.
Weekly Structure Options
How you structure your week depends on your goals. Here are three approaches:
Option A: Balanced (Best for Most People)
- 3 days strength training
- 2-3 days cardio
- 1-2 days active recovery (yoga, walking)
Option B: Strength-Focused
- 4-5 days strength training
- 1-2 days cardio (light)
- 1 day active recovery
Option C: Cardio-Focused
- 4-5 days cardio activities
- 1-2 days strength training
- 1 day flexibility/yoga
Sample Weekly Schedules
Schedule 1: Balanced Beginner
| Day | Workout Type | Example |
|---|---|---|
| Monday | Strength - Upper Body | Push-ups, rows, shoulder press |
| Tuesday | Cardio - Moderate | 45-min brisk walk or light jog |
| Wednesday | Strength - Lower Body | Squats, lunges, deadlifts |
| Thursday | Active Recovery | Yoga or stretching session |
| Friday | Strength - Full Body | Circuit training |
| Saturday | Cardio - Fun | Hiking, swimming, or sports |
| Sunday | Active Recovery | Long walk or gentle yoga |
Schedule 2: Gym-Based Intermediate
| Day | Focus | Exercises |
|---|---|---|
| Monday | Push (Chest, Shoulders, Triceps) | Bench, OHP, dips, lateral raises |
| Tuesday | HIIT Cardio | 20 min HIIT + 25 min incline walk |
| Wednesday | Pull (Back, Biceps) | Rows, pull-ups, curls, face pulls |
| Thursday | Legs | Squats, RDL, leg press, calf raises |
| Friday | Upper Body Accessories | Arms, shoulders, core work |
| Saturday | Steady-State Cardio | 45-min run, cycle, or swim |
| Sunday | Mobility + Core | Yoga flow + core circuit |
Schedule 3: Home Workout (No Equipment)
| Day | Focus | Format |
|---|---|---|
| Monday | Upper Body Strength | 4 rounds: push-up variations, pike push-ups, planks |
| Tuesday | Cardio | 45-min run/walk intervals |
| Wednesday | Lower Body Strength | 4 rounds: squats, lunges, glute bridges, calf raises |
| Thursday | Yoga | 45-min YouTube yoga flow |
| Friday | Full Body HIIT | Burpees, jumping jacks, mountain climbers, squat jumps |
| Saturday | Outdoor Activity | Hiking, cycling, or sports |
| Sunday | Active Recovery | Long walk + stretching |
Intensity Guidelines
How hard should you push? Use this framework:
Week 1-2: Foundation (60-70% effort)
Focus on establishing the habit and learning form. Don't destroy yourself out of the gate.
Week 3-5: Build (70-80% effort)
Gradually increase weights, duration, or intensity. Your body is adapting.
Week 6-8: Push (80-90% effort)
Challenge yourself with harder workouts, but respect recovery needs.
Week 9-10: Peak & Maintain (75-85% effort)
Slightly reduce intensity while maintaining consistency. Finish strong without burnout.
The RPE Scale
| RPE | Description | When to Use |
|---|---|---|
| 1-3 | Very light, easy conversation | Recovery days, warm-up |
| 4-5 | Light to moderate | Active recovery, long walks |
| 6-7 | Moderate to somewhat hard | Most training sessions |
| 8-9 | Hard, short phrases only | HIIT intervals, heavy lifts |
| 10 | Maximum effort | Rarely — peak performance days |
Home Workout Options
No gym? No problem. Here's a 45-minute home workout template:
🏋️ 45-Minute Full Body Home Workout
Warm-up (5 min): Jumping jacks, arm circles, leg swings, high knees
Circuit 1 (10 min): 3 rounds of push-ups (10), squats (15), plank (30 sec)
Circuit 2 (10 min): 3 rounds of lunges (10 each), pike push-ups (8), glute bridges (15)
Circuit 3 (10 min): 3 rounds of burpees (8), mountain climbers (20), supermans (12)
Cardio Finisher (5 min): Jump rope or high knees intervals
Cool-down (5 min): Static stretching for all major muscle groups
Get our complete beginner home workout plan ?
Recovery & Active Rest Days
Recovery is part of the program. Here's how to approach it:
What Counts as Active Recovery
- 45+ minute walk (any pace)
- Yoga or stretching session
- Light swimming or water walking
- Foam rolling + mobility work
- Easy cycling
Signs You Need Recovery
- Persistent muscle soreness beyond 48 hours
- Sleep disturbances
- Decreased performance
- Irritability or mood changes
- Elevated resting heart rate
Plan at least 1-2 lower-intensity days per week. Your body builds muscle during rest, not during the workout itself.
Learn how to avoid overtraining ?
Progression Over 75 Days
Track your progress and aim for improvements:
Strength Progression
- Week 1: Establish baseline weights/reps
- Week 3: Increase weight by 5% or add 1-2 reps
- Week 5: Another small increase
- Week 7: Re-evaluate and adjust goals
- Week 10: Celebrate your gains!
Cardio Progression
- Week 1: Establish baseline pace/distance
- Week 3: Increase duration or intensity by 10%
- Week 5: Add intervals or hills if not already
- Week 7: Test a benchmark (1-mile time, etc.)
- Week 10: Compare to Day 1
Common Questions
Can I do the same workout every day?
Technically yes, but it's not optimal. Variety prevents plateaus and reduces injury risk. Aim for at least 3-4 different workout types per week.
Is walking enough?
Yes! A 45-minute brisk walk counts and is excellent for beginners. As you progress, consider adding some variety, but walking is always valid.
What if I'm traveling?
Plan ahead: hotel gyms, outdoor runs, bodyweight workouts in your room. A 45-minute walk exploring a new city is a perfectly valid workout.
Should I work out in the morning or evening?
Whatever you'll do consistently. Morning workouts are "done" early, but evening works if that's your energy peak. Pick a time and protect it.