The 6-6-6 Walking Challenge Helps You Get Your Steps In And May Boost Calorie Burn

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.

LEARN MORE ABOUT MATT DUSTIN

What is the 6-6-6 Walking Trend?

“The 6-6-6 walking workout is a trending walk 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. Regular walking can help prevent cardiovascular disease and aid in disease control, making it an effective strategy for long-term wellness. 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.” The 6-6-6 walk qualifies as moderate intensity exercise and moderate intensity physical activity, both of which are recommended for overall health. 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, as this routine can help you lose weight and burn more calories.

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.

Tracking Progress and Staying Motivated

To get the most out of the 6-6-6 walking challenge, tracking your progress and staying motivated are key to turning the trend into a sustainable, daily routine. And one of the best ways to help you stay consistent? Using a fitness tracker or smartwatch. These devices make it easy to monitor your steps, distance, walking pace, and calorie burn—so you can actually see your progress build over time. Many walking apps also offer guided workouts, route tracking, and motivational reminders to help you stay on course when you need it.

So whether you’re braving the brisk morning air to help regulate your circadian rhythm or unwinding with a 6 p.m. post-work walk, these trackers can help you stay in sync with your preferred hours of activity and recovery.

Tracking your stats helps you see all the cardiovascular benefits this walking trend offers—but keeping your mind just as motivated as your watch is also important. Invite a friend or coworker to join the challenge and become your walking buddy for extra accountability. Or, if you prefer to walk solo, you can also join a virtual walking community where you can share progress, celebrate milestones, and swap tips with others on the same health journey.

And don’t sleep on the small celebrations either. Treat yourself to new walking shoes, a girlie-pop playlist refresh, or simply take a moment to appreciate the benefits your body is getting by regularly walking for 60 minutes a day. Many people notice increased energy, better sleep, improved mood, and greater mental clarity after just a week of consistent walking. Tracking your progress can also help you identify areas for improvement, such as increasing your brisk walking pace or extending your walking duration for even more cardiovascular health benefits. Over time, regular brisk walking can help reduce your risk of heart disease, support strength training, and improve muscle strength and endurance as well.

Ultimately, the secret to success with the 6-6-6 walking challenge is turning brisk walking into a mindful ritual—a simple, enjoyable way to slow down, reset your body, clear your mind, and reconnect with yourself on a daily basis. As certified personal trainer Matt Dustin points out, “the 6-6-6 walking challenge is a great way to get started with a regular walking routine and improve your overall health and fitness.” By combining effective training, social support, and focus on the many health benefits, you’ll be well on your way to healthier, happier you. So lace up your shoes, embrace the challenge, and enjoy the journey toward better heart health and overall well-being.

Our 6-6-6 walking essentials

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Apple

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Fitbit

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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). Committing to long hours of walking can be difficult to sustain within a busy schedule, so shorter segments are often more practical and achievable. 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. If you’re curious about the benefits and sustainability, try the challenge for one week to see how it fits into your routine and what results you notice.

Love walking? You’ll want to read these…

• What Actually Happens When You Walk 10,000 Steps a Day
• The Absolute Best Walking Shoes to Wear While Getting Your 10,000 Steps In
• How to Actually Get 10,000 Steps a Day
• Experts Say To Prioritize This Workout Over Anything Else

ABOUT THE AUTHOR

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.

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