45-Minute Workout Ideas for the 75 Soft Challenge

Finding a new workout every day for 75 days can feel daunting. This guide provides a variety of 45-minute workout ideas organized by type, intensity, and equipment needs—so you'll never run out of options.

The 75 Soft Workout Rules

Unlike 75 Hard, the 75 Soft workout requirement is flexible:

• Duration: 45 minutes minimum
• Type: Any physical activity
• Location: Indoor or outdoor—your choice
• Intensity: You decide (active recovery days allowed)

This flexibility is intentional—it makes 75 days sustainable.

Workout Ideas by Category

Walking & Hiking

The most underrated workout. Walking is:

• Accessible to all fitness levels
• Easy on joints
• Great for mental health
• Something you can do anywhere

45-minute walk ideas:

• Brisk neighborhood walk
• Nature trail hike
• Treadmill with incline intervals
• Walking podcast/audiobook session
• Explore a new area of your city

Running & Cardio

Running workouts:

• Steady 45-minute easy run
• 5-minute warm-up, 35-minute run, 5-minute cool-down
• Interval training: 4×(4 min hard, 3 min easy)
• Fartlek run (speed play with varied paces)

Other cardio:

• Cycling (outdoor or stationary)
• Rowing machine intervals
• Jump rope sessions
• Elliptical training
• Swimming laps
• Stair climbing

Strength Training

Full body (3×/week recommended):

• Squats, deadlifts, bench press, rows
• 4 exercises × 4 sets × 8-12 reps
• Rest 60-90 seconds between sets

Upper body focus:

• Push-ups, pull-ups/rows, overhead press
• Dumbbell curls, tricep dips
• 5 exercises × 3 sets × 10-15 reps

Lower body focus:

• Squats, lunges, Romanian deadlifts
• Glute bridges, calf raises
• Step-ups, leg curls/extensions

Bodyweight circuits (no equipment):

• 45-second work, 15-second rest
• Push-ups → Squats → Plank → Lunges → Burpees
• Repeat 5-6 rounds

Yoga & Flexibility

45-minute yoga flows:

• Vinyasa flow for full body
• Power yoga for strength
• Yin yoga for deep stretching
• Morning yoga routine
• Evening wind-down sequence

Follow-along options:

• YouTube yoga classes
• Yoga apps (Down Dog, etc.)
• Local studio drop-in classes

Active Recovery

Don't skip recovery days—they're essential. Active recovery counts:

• Gentle stretching routine
• Foam rolling session
• Light yoga or mobility work
• Easy walk
• Swimming at relaxed pace

Sports & Recreation

Make exercise fun by playing:

• Basketball (shooting around or pickup game)
• Tennis or pickleball
• Soccer or ultimate frisbee
• Rock climbing (gym or outdoor)
• Martial arts class
• Dance class

Home Workouts (No Equipment)

45-minute HIIT:

• 40 seconds work, 20 seconds rest
• Jumping jacks, burpees, mountain climbers
• High knees, squat jumps, plank variations
• Repeat circuits for 45 minutes

Strength without weights:

• Push-up variations (wide, narrow, decline)
• Pistol squat progressions
• Pike push-ups for shoulders
• Inverted rows under a table
• Core circuits

Gym Workouts

Full-body workout:

• Bench press: 4×10
• Barbell row: 4×10
• Squats: 4×10
• Overhead press: 3×12
• Deadlift: 3×8
• Core finisher: 3×plank to failure

Sample Weekly Schedule

Tips for 75 Days of Consistency

Prepare the Night Before

• Lay out workout clothes
• Pack gym bag if needed
• Know what workout you're doing
• Set your alarm with buffer time

Have Backup Plans

• Keep home workout videos bookmarked
• Have indoor options for bad weather
• Know your "minimum viable workout" (walking)

Mix It Up

• Don't do the same workout daily
• Try new activities regularly
• Use variety to prevent burnout
• Match workout intensity to energy levels

Listen to Your Body

• Active recovery when tired
• Full rest if genuinely injured
• Consistency > intensity
• Progress over 75 days, not each day

Make It Enjoyable

• Find activities you actually like
• Work out with friends when possible
• Listen to podcasts or music
• Try new classes or sports

Track Your Workouts

Use the 75 Soft app to:

• Check off your daily workout
• Build your exercise streak
• Unlock achievement milestones
• See your 75-day journey

Remember: the best workout is the one you'll actually do. On days when motivation is low, a 45-minute walk is just as valid as an intense gym session. What matters is showing up—every single day for 75 days.