"You know you need to get 10,000 steps a day (your Fitbit won’t let you forget), and you know that Hot Girl Walks are not just a way to romanticize your summer but a powerful workout for your mind and body. But with many of us at desk jobs from 9 to 5 (on a good day) and a limitless Netflix queue, actually getting in those steps can be difficult. But the latest walking trend has a solution. The 6-6-6 Walking Challenge is a daily routine that creates enough structure to reap those benefits but enough flexibility to make sure you can actually follow through, even on busy days. The guidelines are incredibly simple, but experts say the intentionality that makes the 6-6-6 Challenge different than other forms of walking can help increase calorie burn and the effectiveness of the walk itself. So, of course, I had to find out more. Keep reading for the breakdown of the 6-6-6 Walking Challenge and how it can help you step up your daily (step) count.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
MATT DUSTIN
Matt Dustin is an NASM corrective exercise specialist and certified Precision Nutrition coach at Garage Gym Reviews, with 13 years of experience in the fitness industry. After graduating with a degree in Exercise Science and completing an internship at the Under Armour Sports Performance Center, he spent six years working as a personal trainer, where he worked with athletes, fat loss clients, and injury rehab clients before transitioning to online coaching.
What is the 6-6-6 Walking Trend?
“The 6-6-6 walking workout is a trending routine that involves walking for 60 minutes a day, either at 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool-down built in,” explained Matt Dustin, an NASM corrective exercise specialist and certified Precision Nutrition coach at Garage Gym Reviews. “The idea is to make walking part of your daily rhythm while giving your body time to ease into and out of the effort.” During a brisk, 60-minute walk, you can log around 5,500 steps, getting you more than halfway to the gold-standard goal of 10,000 steps per day.
Whether on a walking pad, your favorite hiking trail, or your go-to neighborhood loop, there are no rules or guidelines on how you carry out the workout other than the time of day and a timed warm-up and cool-down. While 6 a.m. or 6 p.m. may sound too early or late—depending on whether you’re a night owl or an early bird—the time options are intended to lower the chances of procrastination and allow you to fit it around your busy schedule.
As for the warm-up and cool-down, Dustin recommends not overthinking it. To loosen up your body, mobility exercises like arm circles and leg swings (stand sideways next to a wall, holding onto it for balance with your hand closest to it, and swing the opposite leg forward and back like a pendulum) will do the trick, while the cool-down can look like post-workout stretches to help your hamstring, calf, and quad muscles recover.
What Are Its Health Benefits?
Walking can do no wrong, no matter how you do it—it’s proven to be an effective form of exercise with tons of benefits. But Dustin stands behind the 6-6-6 walking workout as a better way to go about your strolls since it’s more intentional and structured. “A 60-minute daily walk at a consistent time helps form a habit, and [the 6-6-6] includes components like a warm-up and cool-down, which reduce stiffness, help prevent injury, and promote recovery, that people often skip. The time commitment also provides a stronger cardiovascular and mental health benefit than shorter, sporadic walks.” By moving at a steady pace for a full hour, you build endurance and leg strength gradually and safely without much risk of overdoing it, and you can lower your resting heart rate and blood pressure over time. And if you do the 6-6-6 walk consistently, consider weight management (by increasing daily calorie burn without high impact on the joints) a bonus.
Is it better to do the 6-6-6 walking workout at 6 a.m. or 6 p.m.?
As for the ongoing debate over whether it’s better to work out in the morning or evening, Dustin said when it comes to doing the 6-6-6 walking workout, both arguments have valid points going for them. “Walking at a set time, especially early in the morning or the evening, helps regulate your circadian rhythm. Morning walks expose you to natural light, which can support better sleep at night, while evening walks help lower stress from the day.” Since both morning and evening workouts have pros and cons, the short answer is whenever you can, depending on your routine, lifestyle, and how your body responds. The key is to align your walking routine with your physical needs and daily schedule. If you struggle with sleep or like to feel more productive during the day, doing the 6-6-6 at 6 a.m. is probably the best choice. However, if you don’t feel motivated in the morning or need to unwind after the workday, you’ll likely get more out of it at 6 p.m.
The Verdict
If you want to build consistency and give your physical and mental health a reliable pick-me-up without needing equipment or a gym, the 6-6-6 workout checks out. “Walking is one of the most sustainable forms of exercise, and this version helps you structure it into your daily life in a simple but effective way,” Dustin said. That said, since the Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity aerobic activity along with a minimum of two days of muscle-strengthening exercises every week, it’s best to incorporate some weight lifting two to three times per week to round out the 6-6-6 routine. Better yet, make it a habit stack and try weighted walks.
If you don’t have a full 60 minutes to commit, break it up however you can (think: two 30-minute walks or six 10-minute strides). As with any workout, for the 6-6-6 challenge to be worthwhile, it has to be realistic, consistent, and sustainable for you. The moment it becomes a stressor rather than something that fills your cup, you’ve lost the purpose, and you’re not going to maintain it long-term. 6-6-6 walking challenge or not, prioritize joy and put your best foot forward.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.