"I don't have time" is the most common reason people give for not starting 75 Soft. Between your morning commute, eight hours of meetings, and evening responsibilities, where exactly does 45 minutes of exercise fit? How do you meal prep when you're exhausted? When are you supposed to read when you can barely keep your eyes open?
I've been there. I completed 75 Soft while working a demanding corporate job, and I'm here to tell you it's absolutely possible—but it requires strategy, not just motivation.
Sample Weekday Schedule
Here's exactly how I structured my 75 Soft days while working 9-5. This isn't the only way—it's just proof that it's possible.
A Day in the Life: 75 Soft + Full-Time Work
- 6:00 AM – Wake up, drink 500ml water immediately
- 6:15 AM – Read 10 pages with morning coffee
- 6:45 AM – Morning walk (25 min) or home workout
- 7:30 AM – Shower, get ready, eat prepped breakfast
- 8:30 AM – Commute (audiobook if driving alone)
- 9:00-5:00 – Work (sip water throughout, 1L goal)
- 12:30 PM – Lunch walk (20 min) + eat prepped lunch
- 5:30 PM – Commute home (finish water, 1.5L goal)
- 6:30 PM – Dinner (80/20 meal from meal prep)
- 7:30 PM – Evening wind-down, finish water
- 10:00 PM – Sleep
Notice that exercise is split: 25 minutes in the morning and 20 minutes at lunch. This works because 75 Soft allows you to break up your 45 minutes throughout the day—a flexibility that's essential for busy professionals.
Exercise Strategies for Office Workers
Option 1: The Early Bird
Complete your 45 minutes before work. This requires waking up earlier, but it means exercise is done before the day gets away from you. Benefits:
- No willpower needed after a draining day
- Better morning energy and focus
- Shower once instead of twice
Option 2: The Lunch Break Workout
If your workplace has a gym or shower, a lunch workout can be perfect. 45 minutes is tight (warm-up, workout, shower, eat), so consider:
- A 30-minute efficient HIIT session + 15-minute walk after work
- Eating a quick lunch at your desk afterward
- Keeping workout clothes and toiletries at the office
Option 3: The Split Session
My personal favorite for busy days:
- Morning: 20-25 minute home workout or walk
- Lunch: 15-20 minute brisk walk outside
- Evening (optional): 10-minute stretching if needed
Option 4: The Evening Workout
Some people prefer post-work exercise. Be aware this requires more discipline—you're tired, and the couch is calling. To make it work:
- Don't sit down when you get home—change clothes immediately
- Have your workout clothes ready and visible
- Schedule it like a meeting you can't miss
Meal Prep for Busy Weeks
Eating well 80% of the time while working full-time requires Sunday Prep. Here's my strategy:
The Sunday Prep System
- Plan 4-5 lunches and dinners (not the whole week—you'll want flexibility)
- Batch cook proteins: Grilled chicken, baked fish, or roasted tofu
- Prep vegetables: Roasted sheet pan veggies, washed salad greens
- Cook base carbs: Rice, quinoa, or sweet potatoes
- Make 2-3 sauces: Dressing, hummus, or pesto for variety
Quick Assembly Lunches
With prepped ingredients, assembly takes 5 minutes: base (grains/greens) + protein + veggies + sauce = done. Pack in glass containers the night before.
Breakfast Shortcuts
- Overnight oats: Prep 5 jars on Sunday
- Egg muffins: Bake a dozen, reheat 2 each morning
- Smoothie packs: Pre-portioned frozen fruit + greens, just add liquid
- Greek yogurt parfaits: Layer with granola and berries
Drinking 3L While Working
This is actually one of the easier habits at an office job. The key is a system:
The Bottle System
Get a 1-liter water bottle and know your schedule:
- Bottle 1: Finish by noon
- Bottle 2: Finish by 5pm
- Bottle 3: Finish by 8pm
Office Water Tips
- Drink a full glass before every meeting
- Refill your bottle every bathroom trip
- Set phone reminders every 2 hours
- Keep your bottle visible on your desk
Finding Time to Read
Ten pages takes about 15-20 minutes. Where can you find that time?
Morning Reading (My Top Recommendation)
Read during your first coffee, before checking email or social media. Your mind is fresh, and you start the day accomplishing something meaningful.
Commute Reading
- Public transit: Perfect for physical books or e-readers
- Driving: Audiobooks count for most 75 Soft participants
- Walking commute: Audiobooks work here too
Lunch Break Reading
Eat at your desk occasionally and read for 15 minutes in a quiet spot. Mental break + habit complete.
Bedtime Reading
Replace 20 minutes of scrolling with reading. Better for sleep quality too.
"The habits I picked up are sustainable. Unlike 75 Hard, I didn't have to complete two workouts a day or drink 4.5 liters of water. The 75 Soft Challenge is far more gentle, sustainable and achievable." — Women's Health
Surviving Business Travel
Business travel is the biggest challenge for 75 Soft professionals. Here's how to adapt:
Exercise on the Road
- Hotel gym: Even 20 minutes on a treadmill counts
- Walking meetings: Suggest "walk and talks" when possible
- In-room workouts: YouTube bodyweight routines work anywhere
- Explore the city: Walking tours are exercise
Eating Well When Traveling
- Choose grilled over fried at restaurants
- Start meals with a salad or soup
- Pack healthy snacks (nuts, protein bars)
- The 80/20 rule means some restaurant meals are fine
Travel Hydration
- Bring an empty water bottle through security, fill after
- Refuse alcohol on flights (dehydrating)
- Buy large water bottles at hotel gift shops
Need more help with workouts? Check out our workout guides, or learn about meal planning strategies. New to this? Start with our beginner modifications guide. For other scheduling adaptations, see our guide for students, shift workers, and travelers.
