The goal of the 6-6-6 walking workout is to help you build a consistent workout routine. It sounds intense, but it\u2019s pretty simple. Here\u2019s how to do it:<\/p>\n
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6-minute dynamic warm-up: Think active mobility, bodyweight exercises, and walking at a relaxed pace.60-minute walk: This should be at a brisk pace, ideally in \u2018Zone 2\u2019 of your heart rate if you\u2019re wearing one of the best fitness trackers<\/a>. This feels like a four out of ten effort. You should be working, but be able to hold a conversation with someone walking with you. You shouldn\u2019t be gasping for air.6-minute cool-down: Slow your walk down and add some gentle stretches.<\/p>\n Another part of the challenge is to do the workout at 6 a.m. or 6 p.m, six days a week. Of course, if this makes the challenge impossible, you can be flexible with the timing.<\/p>\n All you\u2019ll need for the workout is a comfortable pair of sneakers to walk in \u2014 check out the best running shoes<\/a> here, as well as something to time the workout.<\/p>\n \n (Image credit: Shutterstock)I did the 6-6-6 walking workout for a month \u2014 here\u2019s what happened to my body <\/p>\n So what happened when I committed to this workout for six days a week for a month?<\/p>\n I felt a lot fitter <\/p>\n The 60-minute brisk walk is keeping you at 60-70% of your maximum heart rate, or in that magic \u201czone 2\u201d. This will be a different pace for everyone, but a good test is how easy you find it to talk to someone walking next to you. Zone 2 training is widely regarded as a great way to build cardiovascular endurance and boost your metabolism.<\/p>\n Some fitness trackers will refer to zone 2 as a \u201cfat-burning zone\u201d. When the body is working at a high intensity, it\u2019ll burn glucose, or carbohydrates. In zone 2, your body uses fat oxidation for energy. If you\u2019re a runner, training in zone 2 means you\u2019re less likely to hit the dreaded wall over longer distances, as your body will be used to burning fat stores during exercise.<\/p>\n While weight loss isn\u2019t my goal, I\u2019m training for my sixth marathon this April, and adding the 6-6-6 walking workout to my January routine has helped me work on my fitness, without the intensity of harder marathon training. By the end of the month, I felt a lot fitter, and I could see I was getting fitter \u2014 my resting heart rate was decreasing according to my Oura Ring 4<\/a>.<\/p>\n I was sleeping better <\/p>\n I\u2019ve been under a lot of stress in my personal life, and I enjoyed the structure of this challenge. Walking for an hour won\u2019t be for everyone, but with an energetic cocker spaniel in my care, heading out for a walk is part of my daily routine anyway. On mornings when I could, I went out at 6 a.m., and despite having to start my walk with a head lamp and a light-up collar on my dog, seeing the sunrise (or the sky gradually go from black to grey, which is a far more common occurrence in the UK in January), was comforting. I was walking while everyone was sleeping.<\/p>\n You may like<\/p>\n Other days, I opted to do the walk at 4 p.m. instead, and it helped me to not be too stuck on sticking to the 6 a.m.\/ 6 p.m. schedule. That said, the daily walk definitely helped my sleep. Whether it was the stress-busting hour I spent walking, listening to my audiobook or favorite podcast, or the fact that the walk was helping my circadian rhythm, exposing me to morning sunlight, I was more relaxed by the time I went to bed each night.<\/p>\n \n (Image credit: Shutterstock)I felt less stressed <\/p>\n As mentioned above, December was a stressful month, and one I won\u2019t forget in a hurry. While an hour of exercise is a lot to commit to, I felt that after 20 minutes or so, I was able to quiet the nonstop chatter in my mind, and find a real sense of calm on my walks. After a few days, I found I wasn\u2019t constantly checking my watch to see how much time was left, and by the end of the month, I\u2019d carved out several hour-long walking routes around my house.<\/p>\n It made me prioritize a warm-up and cooldown <\/p>\n I am extremely guilty of lacing up my sneakers and just heading out the door. This workout made me really think about how I was getting my body ready for exercise, and the six-minutes of stretching at the end of the workout really eased any stiffness. It\u2019s something I\u2019ll be keeping in my routine as marathon training ramps up, and I\u2019ve got the 6-6-6 workout to thank.<\/p>\n <\/p>\n \n <\/a><\/p>\n Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. <\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/pj6RjMz8AyzBJbCNX6QaCJ.jpg\")
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