Looking to shake up your workouts? On platforms like TikTok and Reddit, people are swearing by a walking routine known as the “6-6-6” challenge.
Like other number-based walking trends, such as the 12-3-30 treadmill challenge or the 3-2-1 method, proponents claim the 6-6-6 routine can support weight loss and improve everything from heart health to mood.
“There’s something about number-based challenges that really appeals to people,” Libby Richards, PhD, RN, a professor at the Purdue University School of Nursing who specializes in physical activity and health-related behavior change, told Health. “People tend to be motivated by challenges that set concrete, measurable goals.”
But do health experts actually recommend this viral fitness trend? Here’s what to know.
It’s unclear where the 6-6-6 trend originated, and there appears to be some slight variation in the method depending on the source. But most versions describe it as walking for 60 minutes, six times a week, at a brisk pace. The walk should take place at either 6 a.m. or 6 p.m. and include a six-minute warm-up and six-minute cool-down at a slower pace.
While the 6-6-6 method may offer some anecdotal health benefits, you might be wondering if there’s any solid evidence to support the claims. Here’s what research and experts say about the different elements of this exercise routine.
Timing
The benefit of sticking to a 6 a.m. or p.m. walking schedule is that the consistency can make it easier for some people to fit walking into their day, Richards noted. “The best time to walk is when you will stick with it,” she added. “It’s not about walking precisely at 6 a.m. or 6 p.m. It’s about building consistency.”
But if both times work for your schedule, the better option may depend on when you eat—though the research is mixed. Some research suggests that walking on an empty stomach—such as early in the morning—may help increase fat burn. However, other studies have found that walking right after eating, like following dinner, can support weight loss, improve digestion, and help regulate blood sugar.
Duration
Walking for 60 minutes a day is a worthwhile goal, experts agreed, and can help you meet the recommended 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.
Any amount of brisk walking, but especially an hour of it, can enhance cardiovascular health, strengthen bones, and boost muscle strength and endurance, said Richards. One 2025 study found that walking 7,000 steps a day—the amount you’ll likely get close to hitting in an hour—was associated with a lower risk of chronic conditions like heart disease and dementia.
The walking routine may also help with weight loss, as long as you’re not consuming more calories than you burn. A study from 2021 found that moderate to vigorous walking for 50 minutes, four days a week, was linked to reductions in weight and belly fat.
Warm Up and Cool Down
The 6-6-6 method emphasizes warming up and cooling down, both of which are backed by science. Warming up gradually increases heart rate and blood flow to the muscles, which can help prevent strains or sprains during your walk. Cooling down helps reduce muscle soreness and allows the heart rate to return to normal gradually, which is key for recovery, Richards said.
Generally, the American Heart Association recommends warming up and cooling down for five to 10 minutes, so six minutes falls well within that range.
While the 6-6-6 walking method may help you reach your fitness goals, keep in mind that experts emphasize that continuing to exercise—not following an exact formula—is what matters most.
“Any workout that people do—and keep doing—is effective,” Lennert Veerman, MD, PhD, a professor of public health at Griffith University who has studied walking and life expectancy, told Health.
That said, if the 6-6-6 routine helps you stay on task, that’s all the more reason to try it.
For most adults, walking is safe, Richards noted, but check with your doctor if you have a history of chronic illness.
If 60 minutes feels like too much, try 20-minute segments and work your way up, Richards recommended. “Any increase in walking is a move in the right direction,” she said.
