Our 6-6-6 Walking Challenge

The 6-6-6 Walking Challenge

The 6-6-6 walking challenge involves a 60-minute walk at either 6 a.m. or 6 p.m., with an additional 6 minutes for both warmup and cooldown. This new, low-impact exercise trend follows the 12-3-30 trend, which required walking at a 12 percent incline for 30 minutes at a 3-mile-per-hour pace on a treadmill.

My Experience with the 6-6-6 Workout

I tried the 6-6-6 workout for a week. Here’s my honest review.

How to Do the 6-6-6 Walking Workout:

1. Warmup: Walk for 6 minutes at a slow pace to ease into the workout.

2. Workout:Walk for 60 minutes at a brisk pace that you can maintain without stopping.

3. Cooldown: Walk for 6 minutes at a slow pace to conclude your workout.

Stretching before your warmup and after your cooldown is optional but beneficial.

My Setup:

Given my circumstances, I thought it would be important to share my setup before diving into my review. Where I live, the sun hasn’t risen at 6 a.m. and has already set by 6 p.m., with temperatures routinely dipping below freezing. To avoid the cold, I completed this challenge on a walking pad. 

However, you don’t need a walking pad—you can do this workout virtually anywhere, such as:

- A greenway or nature trail

- A treadmill at the gym

- An indoor track

- Outside your office building

Since I attend a Pilates class most mornings, I chose 6 p.m. as my workout time for consistency.

Did You Lose Weight?

As I only did this trend for one week, I didn’t notice any significant changes in my weight. Weight can fluctuate for various reasons, and everyone is different. While it may not have had a notable effect on me, it could yield different results for you.

If you’re trying to lose weight, losing one to two pounds per week is generally considered safe. It’s important to talk to your doctor about your weight loss goals before making any significant changes to your diet and exercise habits.

If You’re Just Starting Out

If you’re new to exercising, you don’t have to complete the entire 60 minutes initially. Start with 30 minutes or whatever duration you can manage and work your way up.

Did It Affect Your Mood?

I found that this challenge positively impacted my mood. Starting the workout at 6 p.m. allowed me to decompress from work, catch up with friends, hang out with my cat, and shift away from my work mindset. Although I had to motivate myself to start the workout after a long day, I enjoyed it once I began. 

After the walk, I felt happier and less tired, which improved my mood and energy levels for evening tasks compared to my usual routine of sitting on the couch and scrolling through my phone.

Motivation Tips

During my workout, I watched shows that no one else wanted to watch with me (specifically *The Legend of Korra*). One reason I looked forward to the workout was because I reserved my show solely for this time. Pairing walking with another enjoyable habit can help maintain motivation.

If you need additional stimulation, consider pairing your walk with:

- A podcast

- Breathing exercises

- Meditation

You could also invite a friend or family member to join you, holding each other accountable and providing company during the walk.

Would You Recommend This Exercise?

Yes, I would recommend this exercise!

Takeaway

The 6-6-6 walking trend is an easy-to-incorporate exercise routine that fits well into your daily schedule. Doing it either at 6 a.m. or 6 p.m. allows you to complete the workout before your day gets busy. After a week of this challenge, my mood and energy levels improved, though I didn’t notice any change in my weight. 

It’s crucial to consult your doctor before making any changes to your exercise routine.