We’ll admit that we’re obsessed with a good walking challenge (it’s kind of our thing, after all). So when we saw the 6-6-6 walking challenge go viral, we knew we had to dig a little deeper. It involves a 6-minute warm-up, a 60-minute walk, and a 6-minute cooldown at either 6 am or 6 pm. Now, we love that simple structure, but is it actually an effective way to improve your health and fitness?

We chatted with fitness experts to find out whether the 6-6-6 walking challenge is worth your time, and to get their best tips for making the most of your walking workouts. 

The Experts

• Milica McDowell, PT, MSPT, DPT, Associate Vice President of Education at U.S. Physical Therapy, author of Walk
• Portia Page, CPT, NCPT, PMA, ACE, and AFAA certified, and Balanced Body Educator at Balanced Body
• Megan Hely, ACE Certified Personal Trainer, NASM Corrective Exercise Specialist, Owner and Lead Personal Trainer at Hustle N Muscles

What Are The Benefits of The 6-6-6 Walking Trend?

The 6-6-6 walking challenge is a structured way to get your steps in, so its greatest benefit lies in that consistency. “It can be a helpful framework because it makes movement simple, consistent, and approachable. The real benefit isn’t the number pattern, it’s that it encourages people to walk regularly at a meaningful intensity, which can support heart health, endurance, mood, and weight-loss efforts over time,” says Page. 

“For general health, this trend is a win because brisk walking is a form of moderate-intensity aerobic exercise. Even small increases in regular physical activity are associated with health benefits, and walking is one of the most accessible ways to get there, and for people to stay consistent,” adds Page. 

But its health benefits don’t stop there: “If you continue to use a challenge like this over months or even years, it can boost your bone density and improve muscle tone and performance. Additionally, regular walking has been demonstrated to reduce the risks of diseases like heart disease, cardiovascular disease, and diabetes, so this can be a step in the right direction for better longevity,” says Dr. McDowell. 

Can the 6-6-6 Walking Challenge Help with Weight Loss?

Whenever we see a viral fitness trend, purported weight loss benefits usually aren’t far behind. But can the 6-6-6 walking challenge actually help weight management? Our experts say probably, when you pair it with a balanced diet and other healthy habits. 

“For weight loss, walking can absolutely help, especially if someone is going from sedentary to consistently active,” says Page. “Walking 60 minutes most days of the week can increase daily calorie burn, support a calorie deficit, improve insulin sensitivity, and help regulate appetite and energy.”

“That said, it’s important to be honest: walking alone is not a fat-loss miracle. It works best when paired with supportive habits like good eating, sleep, hydration, and overall health and self-care (not to mention some strength training and Pilates for additional overall benefits),” adds Page. 

Dr. McDowell echoes this sentiment: “Anytime you’re trying to lose weight, the goal is to burn more calories than you are consuming, so typically, adding a specific exercise routine should be coupled with mindful nutrition and fluid intake.”

“For most individuals, walking for approximately 60 minutes can help them burn between 200 and 400 calories, depending on their overall cardiovascular fitness level, body size, the type of elevation (up or downhill), and their walking pace. It’s important to note that significant weight loss almost always requires nutritional changes too,” adds Dr. McDowell. 

Pro-Tip: Add Strength Training

Our experts unanimously recommended adding at least 2 to 3 weekly strength training sessions to the 6-6-6 walking challenge for a more well-rounded workout routine. “This is the biggest missing piece if the goal is fat loss, bone health, function, and body composition. Walking is excellent, but it does not replace resistance training. Adults are generally advised to include muscle-strengthening work at least 2 days per week,” says Page.

Page also suggests adding 1 to 2 days of Pilates and/or yoga to the routine: “This is the mind/body piece that can make the difference in consistency and quicker overall results that last. Pilates helps with posture, confidence, and creating muscle balance and strength, as well as keeping you injury-free; yoga can assist with strengthening and stretching the entire body.”

Do I Have to Walk at 6 am or 6 pm?

While the 6’s in the 6-6-6 walking challenge mostly refer to the length of the walk, warm-up, and cool down, some suggest expanding on the pattern by walking at 6 am or 6 pm. But can that actually benefit you, or is it just a cute way to build on the trend? 

“Mostly, this is about consistency and branding, not some secret metabolic loophole. There can be benefits to certain times of day, but they’re usually practical, and certainly not magical,” says Page. 

But there’s more merit to morning and evening walks than you might expect: “Scientific studies have demonstrated that walking in the morning can help regulate your wake and sleep rhythms, as early morning light helps with cortisol and melatonin regulation. Walking in the evening, however, can help with glucose and blood sugar management after your meal, as well as digestion, and has been demonstrated to reduce stress if you work outside the home,” adds Dr. McDowell.

“From a results standpoint, the best time to walk is the time you will actually do it regularly. If 6 am makes you miserable and 6 pm is chaos because life is 'life-ing', then 12 pm or 8 pm is also just fine. Consistency beats aesthetic scheduling every time,” adds Page.

Warm-Ups and Cool-Downs: Does the 6-6-6 Walking Challenge Get it Right?

Our experts say that 6 minutes is often, but not always, enough for a solid warm-up before a walk and an effective post-walk cool down. 

“Someone who’s not used to walking for long periods of time or has muscular or joint issues might want to warm up for longer than 6 minutes. Similarly, someone who is a beginner to walking for extended amounts of time or who has muscular or joint issues may want to take the full 10 minutes to cool down,” says Hely. 

“If someone ends their walk breathing hard, sweaty, or with tight calves or hips, they may benefit from a longer transition. A useful guide is that the cool-down should be long enough for your breathing and heart rate to feel 'normal-ish' again,” adds Page. 

How to Warm Up for Your Walk

“Warm-up movements can be customized based on what you like, whether you’re someone who enjoys more of a calisthenic type workout or more of a yoga flow type, you can use these to influence your warm-up. Most importantly, you need to warm up the foot, ankle, and calf area,  your hips for rotation of the pelvis, and rotation of the shoulders for the arm swing,” says Dr. McDowell. 

Hely suggests ankle circles or toe scrunches, hip mobility exercises like leg swings or hip rotations, or just walking at a slower pace as a solid pre-walk warm-up. 

Page agrees: “A great warmup for walking should include movements that mobilize and prepare the ankles, calves, hips, hamstrings, glutes, and upper body posture. Think of waking the body up…not limbering up for splits or a race.”

Tips to Make the Most of Your Walks

We love walking because it doesn’t require any gear, tech, or membership: You can step from anywhere! That said, our pros have a few tips to help you maximize its benefits: 

• Get a good pair of walking shoes. “This is a good opportunity, potentially, to get a new pair of shoes so they’re not broken down and have your foot measured by a professional, because over 60% of adults are wearing the wrong size or length shoe. An ideal walking shoe has a wide toe box, a thin and flexible sole, and a low heel-to-toe drop angle,” says Dr. McDowell. 

Stridekick tip: Kick off your shoe shopping at the Stridekick Shop, with leading styles from HOKA. 

• “Listen to your body—make sure you take breaks or slow down if you need to, [and] don't get discouraged if you end up skipping a day; just get back on track for the next day,” says Hely. 
• “Walk with good posture: tall spine, relaxed shoulders, natural arm swing,” says Page. “[And] use music, podcasts, or scenic routes to make the habit more enjoyable.”

So there you have it, another strategy for making regular walks a workout we can actually stick to. As you tackle the 6-6-6 walking challenge, or whatever version of it you prefer, download the Stridekick app to start your first challenge and start stepping with friends—that competitive spirit is sure to help you stick to the routine (and make it way more fun).