One of the biggest hurdles in any fitness challenge is "guessing" what to do every day. Decision fatigue is real, and when you're trying to build a new habit, clarity is your best friend.
Unlike 75 Hard, which requires two 45-minute workouts daily (one outdoors), 75 Soft asks for just one 45-minute workout per day, with one day of active recovery allowed per week. This flexibility is fantastic, but without a plan, it can lead to aimless wandering around the gym or scrolling YouTube for hours.
This 10-week progressive program is designed to take you from day 1 to day 75 with purpose. Whether you're a complete beginner or an intermediate exerciser looking for consistency, this plan adapts to you.
The 45-Minute Rule Explained
You need to move your body intentionally for 45 minutes every single day, for all 75 days.
- Does it have to be intense? No. Walking counts. Yoga counts. Gardening counts (if it's vigorous).
- Do I get rest days? You get one "active recovery" day per week. This means you still move for 45 minutes, but the intensity is very low—think stretching, a slow walk, or foam rolling.
- Why 45 minutes? It's enough time to stimulate cardiovascular health and burn calories, but short enough to fit into a lunch break or before work.
Important Note
Always listen to your body. If you feel sharp pain (not just muscle soreness), stop and consult a professional. This plan is a template—adjust weights and speeds to your fitness level.
Phase 1: Foundation (Weeks 1-2)
Goal: Establish the habit of showing up. Focus on form over speed or weight.
Structure: 3 days Strength/Circuit, 3 days Cardio, 1 day Active Recovery.
| Day | Activity | Details |
|---|---|---|
| Monday | Full Body Strength | Bodyweight squats, push-ups (knees ok), lunges, plank. 3 sets of 10-12 reps. |
| Tuesday | Steady Cardio | Brisk walk or light jog. Keep heart rate steady. |
| Wednesday | Core & Mobility | Pilates or yoga flow focusing on core stability. |
| Thursday | Steady Cardio | Bike, swim, or brisk walk. |
| Friday | Full Body Strength | Repeat Monday's routine. Try to perfect your form. |
| Saturday | Fun Cardio | Hike, dance class, or sport. |
| Sunday | Active Recovery | Long gentle walk + specific stretching. |
Phase 2: Building Endurance (Weeks 3-4)
Goal: Increase sustained effort. You should feel less winded during cardio.
- Cardio: Add small intervals. Eg. 1 minute fast walk, 4 minutes normal pace.
- Strength: Add light weights or specific resistance bands.
Phase 3: Adding Intensity (Weeks 5-6)
Goal: Challenge your muscles and heart rate limits safely.
Introducing HIIT (High Intensity Interval Training) once a week replaces one steady cardio session.
- Sample HIIT: 20 seconds jumping jacks, 40 seconds rest. Repeat for 20 minutes, then 25 minutes steady walk.
Phase 4: Strength & Form (Weeks 7-8)
Goal: Progressive overload. Move slightly heavier weights or do more difficult bodyweight variations.
- Push-ups: Try doing them on toes instead of knees.
- Squats: Hold a dumbbell or water jug.
- Plank: Increase hold time by 10-15 seconds.
Phase 5: Peak Performance (Weeks 9-10)
Goal: Finish strong. You've built a solid base—now enjoy it.
Maintain the intensity from Weeks 7-8. Focus on how much better you feel compared to Week 1. Your recovery time should be faster, and your sleep improved.
How to Track Progress
Beyond just checking the box, track what you did.
- Log weights used: Did you go from 5lbs to 8lbs?
- Log distance: Did you walk 3km in 45 mins initially, and now you do 4km?
- Log feeling: "Felt energized" vs "Felt sluggish."
Check out our Google Sheets Tracker or Printable Calendar to keep organized.
