The Viral 6-6-6 Walking Challenge Helps You Burn Calories and Lose Weight

Love walking for weight loss and heart-health benefits, but get tired of doing the same old stroll? Enter the 6-6-6- walking challenge. This trendy walking workout helps you get your steps in and boosts your calorie burn in the process. Experts weigh in on why it works and how you can modify the routine to suit your goals and fitness level. 

What is the 6-6-6 walking challenge?  

The 6-6-6 walking challenge has a few variations. One version involves walking for 60 minutes at 6 a.m. and again at 6 p.m. daily, explains Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations Gait Happens. It also suggests a 6-minute warm up before walking and 6-minute cool down after you’ve finished each block of exercise. 

For this particular method, the focus is on interval walking and alternating intensity levels, says Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Garage Gym Reviews. 

But if carving out time for two 60-minute strolls doesn’t seem feasible, don’t stress. The other version of the 6-6-6 walking challenge, Mohr says, is much more approachable. Simply walk for 6 minutes, 6 times a day, 6 days a week. This option is best for beginners or those with busier schedules. 

How the 6-6-6 walking challenge boosts weight loss

Walking is an effective exercise for weight loss when combined with a healthy diet and lifestyle. The 6-6-6 challenge can support a healthy body weight by keeping you active throughout the day or by incorporating interval training (bursts of walking at a brisk pace), which elevates your heart rate and metabolism, explains Mohr. This leads to increased calorie burn both during and after your walks. 

During a brisk, 60-minute walk, you can log about 5,500 steps, McDowell explains, which is a significant portion of the recommended 10,000 steps per day. If you follow the twice-a-day plan, you can reach about 11,000 steps. 

The exact amount of calories you’ll burn with this much walking depends on your age, gender and body composition. But research suggests that in many cases, walking 10,000 daily steps for seven days yields one pound lost. 

How to burn more calories while walking 

If you’re looking to lose weight, the 6-6-6 walking challenge can be especially helpful if you walk in what’s known as cardio Zone 2. This is the heart rate zone where you'll burn more fat than carbs, which helps to adjust your body composition and reduce your body weight over time, explains McDowell. 

“Zone 2 pace is walking at 60 to70 percent of your heart rate max, which you can calculate by subtracting your age from 220,” she says. “This is usually a pace that is slow enough that a beginner can sustain it. But if you haven't been walking much before starting the program, it might be smart to take a break halfway in case the 60 minutes is a little above your comfort level.”

Benefits beyond fat burn

No matter how you decide to approach the 6-6-6 walking challenge, it can significantly ramp up your step count. And that extra physical activity helps reduce your risk of cardiovascular disease and even aids sleep and digestion regulation, says McDowell. 

“Also, walking nearly two hours a day is a high-volume walking goal, which can result in improved muscle tone and endurance, too!” she adds. 

Walking is also known to help reduce stress and supports your mental health by reducing levels of the stress hormone cortisol and improving your mood, says Mohr. 

How to start the 6-6-6 walking challenge 

There are a few factors to consider before you begin the 6-6-6 walking challenge for weight loss. If you plan to do the more intense variation and you don’t have very much experience with physical activity, the 6 walks for 6 minutes each will likely be a better starting point. Alternatively, you could try half-hour walks instead of a full 60 minutes twice a day, offers McDowell. 

Walking for six minutes, six times a day adds 36 minutes of cardio to your daily routine. That’s more than enough to help you reach the 150 minutes of moderate-intensity aerobic activity the American Heart Association recommends each week for optimal health.

Prefer more of a challenge? 

If you’re already used to walking and ready to step up your routine, try focusing on two longer walks daily. Just be sure you’re ramping up your activity in a healthy, safe way.

”Start slow to avoid burnout or injury,” cautions Mohr.  “Begin with shorter walks, like 15 minutes once or twice a day, and gradually increase duration or intensity as your fitness improves. Wear comfortable shoes, stay hydrated and incorporate a warm-up and cool-down to prepare your body and prevent soreness. Most importantly, consistency matters more than intensity at the start.” 

Additionally, McDowell recommends a rest day with other movements (like gentle stretching, yoga or strength training) every other day so you don't get too sore or burnt out from doing the same movement at a high volume. 

Over time, as you build your endurance, you can work your way up to the full 6-6-6 walking challenge if you choose.

More walking for weight loss:

Does Walking Burn Fat? Experts Explain Why Slower Strolls Are Better for Weight Loss

Indoor Walking Is Helping Women Lose Weight This Winter: Learn More About the Effective Workout

Can Walking Really Burn Belly Fat? Yes! Try This Easy Fat-Burning Walking Program to Get Results

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.