I Tried TikTok’s Viral 6-6-6 Walking Challenge—Here’s What Happened

Walking has always been my primary form of exercise. Whether it’s exploring a new-to-me neighborhood while traveling or pounding the pavement in my own town, getting around on two feet is the best way to get where I'm going. I walk an average of four to five times a week, or between 16 and 20 miles for fitness.

I also love to walk because it’s the most accessible way to exercise—you don’t need much more than a great pair of walking shoes and a little motivation to move. So, when I saw TikTok’s viral 6-6-6 walking challenge pop up on my FYP, my interest was immediately piqued.

If you haven’t heard of this latest exercise trend, the 6-6-6 Walking Challenge consists of three main parts:

• 6-minute warm-up: Relaxed but steady pace to get blood flowing and heart rate rising
• 60-minute walk: Moderate to fast pace
• 6-minute cooldown: Pace slows and heart rate returns to normal

Proponents hyped up the weight loss benefits and the beginner-friendly nature of the walking routine. They also suggest doing the 6-6-6 walking workout as many as six times a week at either 6 a.m. or 6 p.m.—but there doesn’t appear to be any science-backed reason for these suggestions, so you could assume they’re more to do with the synchrony around the number six.

If you’re curious about the potential benefits (or shortcomings) of the 6-6-6 walking challenge, here’s what you need to know—plus, what I thought when I tried it myself.

I went all in and decided to try the 6-6-6 walking routine bright and early at 6 a.m. I prefer exercising in the morning because it gives me a boost of energy to start my day. Plus, it simply works best for my schedule.

The route I mapped out was based on a long walk I take regularly to the next town. That route takes me through my neighborhood and a small shopping mall, around a walking track, through another sprawling residential neighborhood, and past a long block of businesses until I’m in the neighboring city. All in all, the journey is a little more than four miles, and it typically takes me 45 minutes to an hour to complete it one-way. To stick with the timing of the 6-6-6 Walking Challenge, I just cut my usual path in half.

The workout

I did some calf stretches and leg swings before starting the first, gentle walking portion. I gradually increased the pace and intensity of my steps over the next six minutes. I was feeling really energized.

I headed into the main section of the workout and spent 60 minutes briskly walking my loop. I maintained my speed and enjoyed the activity around me—people grabbing coffee, the school bus picking up kids, birds singing, the beautiful morning light.

When I reached the halfway point of my loop, I turned around, and my return route had a few small inclines. As I usually do, I noticed those hills a bit, and my pace slowed slightly. Still, I didn’t feel winded enough to break pace. I powered through about seven minutes of hilly terrain, then completed the rest of the flat journey back home.

How I felt

As an experienced walker, I really didn’t feel any dramatic change from my normal walking workout, but I noticed how present I was able to be throughout the experience. I could enjoy it from start to finish because the pace wasn’t too intense, so my breathing remained steady, and my body felt comfortable and confident throughout the entire walk.

I also really appreciated the added warm-up and cooldown. It felt less jarring to build into the faster pace, and I could really feel the endorphins during the peak of the workout. This burst of energy and sense of accomplishment stayed with me throughout the cooldown and well into the rest of my day.

And, yep, I really followed TikTok rules and did the same routine for six days that week. I noticed that I slept very deeply after six consecutive days of doing this routine. I generally exercise four to five days a week, and that added day really required some scheduled rest.

Recovery is just as important to your fitness goals as the work itself, so I could see the benefit of this routine with a modified four- or five-day schedule instead. Plus, fitting six long workouts into your schedule isn’t easy for everyone.

In general, making walking a regular habit is a fantastic way to stay active for your overall health and well-being. Science has long studied the benefits of walking with research showing perks for your memory, heart health, and even your mood.

In fact, a 2025 study published in Nature Medicine found that walking just about 3,000 steps per day was enough to slow cognitive decline in people at risk for Alzheimer’s disease. And remarkably, research published in the American Journal of Preventive Medicine reported that just 15 minutes of fast-paced walking every day could cut mortality risk by nearly 20%.

As for the tactics involved in the 6-6-6 Walking Challenge, one new study suggests that walking for longer periods of time can help those who have previously dropped pounds maintain that weight loss. Specifically, walking 8,500 steps a day (which translates to roughly an hour and 18 minutes, depending on your stride and pace) was the sweet spot, according to researchers.

What’s more, the strategic warm-up and cooldown periods in the challenge are programmed for good reason. Taking the time to adequately warm up for five to 10 minutes allows your heart rate to rise slowly as it simultaneously widens blood vessels, per the American Heart Association (AHA). Together, this lessens stress on your heart during your workout.

On the other end of your walk, slowly reducing your pace during a five- to 10-minute cooldown brings your breathing and heart rate back down gradually, which also keeps cardiovascular stress to an optimal level, according to the AHA.

• Choose a time of the day that works best for you—not whatever others may be doing on the internet. “Early workouts can work great, especially for people with demanding or unpredictable schedules,” says Stefani Sassos, M.S., R.D.N., NASM-CPT, Nutrition and Fitness Lab director at the Good Housekeeping Institute. “For me, morning workouts are the key to consistency. There are simply fewer chances for the day to get in the way. Work, meetings, and life can easily derail your plans, but in the morning, it’s just you and the routine.”
• Be sure your body is fueled properly. “If you're rolling right from the pillow to the pavement, hydration is going to be your best friend,” says Tyler McDonald, NASM-CPT, CNC, a certified personal trainer in Phoenix, Arizona, and senior brand marketing manager for the National Academy of Sports Medicine (NASM). “You’ve just gone eight hours without water, so hydrate first, either with water or electrolytes.” As for food, “a small snack such as a banana provides quick-burning carbs that can give you that quick energy without feeling heavy,” adds McDonald.
• Don’t skip the warm-up. And we don’t mean the 6 minutes of brisk walking that’s designed as part of the program. To make sure your body is primed for more than 60 minutes of walking, you need a dynamic warm-up “to wake up those muscles and master movement before you add intensity,” says McDonald. This three-step warm-up is an excellent option.

Overall, I thought the 6-6-6 Walking Challenge was a really fun workout! I definitely plan to incorporate an active warm-up into my regular walking routine and be sure to not skip a proper cooldown, either.

If you’re a true beginner to fitness or are coming back from a hiatus, you should consider building up your endurance before jumping into a lengthy routine like the 6-6-6 Walking Challenge to avoid injury and burnout. Otherwise, walking is generally considered a safe exercise, but you can always discuss any limitations or concerns you have with your doctor, especially if you have a preexisting heart, lung, or nerve and vascular condition, or a previous or recurring injury.