For those looking to ease into fitness or shake up a daily routine, walking remains one of the most accessible and underrated forms of exercise.
And a new trend called the 6-6-6 walking workout is gaining attention for its simplicity and potential health benefits.
What Is the 6-6-6 Walking Workout?
The name refers to walking for 60 minutes at either 6 a.m. or 6 p.m., including a 6-minute warm-up and a 6-minute cool-down.
The core of the walk is done at a brisk pace, which raises the heart rate and challenges the cardiovascular system, explained personal trainer Mike Julom in Healthline.
According to exercise physiologist Dr. Milica McDowell, walking at least 150 minutes per week meets physical activity recommendations set by both the CDC and the American College of Sports Medicine.
The 6-6-6 routine helps people meet—and exceed—that threshold in an organized, sustainable way.
Benefits for Body and Mind
Walking in what’s known as “Zone 2” of your heart rate (around 50% of your maximum) can improve fat metabolism and support long-term weight loss, according to McDowell.
Beyond that, it’s also gentle on joints, making it ideal for older adults or people recovering from injuries.
Julom noted that walking has been shown to reduce anxiety, improve sleep, and support gut and bone health.
The American Heart Association adds benefits such as improved cognition, reduced blood pressure and cholesterol, and even lower risk for dementia and certain cancers.
How to Get Started
Experts advise beginners to start slowly—perhaps with 10-15 minutes—and gradually build up to a full hour.
The American Heart Association recommends wearing comfortable shoes, avoiding cotton socks to prevent blisters, and walking at a pace where you can still breathe easily.
To boost results, consider walking uphill or alternating between slower and faster intervals.
And while the 6 a.m. or 6 p.m. structure is helpful for habit formation, any consistent routine is beneficial.
Whether you follow the 6-6-6 format exactly or simply aim to walk more regularly, this trend offers a low-impact path toward better health.
