As a fitness editor, I’m always on the lookout for unique workout trends, and the 6-6-6 walking workout has quickly gained popularity. Having tried it previously, I decided to fully commit to this routine for six days a week throughout January to kickstart my New Year’s fitness ambitions. Here’s what I discovered during the month.
Before starting any new exercise regimen, it’s wise to consult with a qualified professional, especially if you’re new to fitness, pregnant, postpartum, or recovering from an injury.
What is the 6-6-6 Walking Workout?
The essence of the 6-6-6 walking workout is to cultivate a consistent exercise habit. It’s simple yet effective. Here’s the breakdown:
- 6-Minute Dynamic Warm-Up: Engage in active mobility, bodyweight exercises, and a relaxed stroll to prepare your body.
- 60-Minute Brisk Walk: Aim for a brisk pace, ideally in ‘Zone 2’—you should feel about a four out of ten in intensity. You should be able to maintain a conversation without gasping for breath.
- 6-Minute Cool-Down: Gradually slow your pace, incorporating gentle stretches to help your body recover.
Additionally, the challenge is to complete this workout at either 6 a.m. or 6 p.m. for six consecutive days. If this strict timing proves challenging, feel free to adjust as necessary.
All you need for this workout is a comfortable pair of sneakers — you can find recommendations for some of the best running shoes here—and a timer to keep track of your workout.
My Experience with the 6-6-6 Walking Workout
After committing to the 6-6-6 workout for six days a week for an entire month, I noticed several improvements in my fitness.
I Felt Fitter
The brisk 60-minute walk keeps your heart rate between 60-70% of your maximum, commonly referred to as “zone 2.” This intensity will feel different for everyone, but a useful benchmark is how easily you can talk to someone while walking. Zone 2 training is known for building cardiovascular endurance while also aiding in metabolic health.
While my main focus isn’t weight loss, I am training for my sixth marathon this April. Incorporating the 6-6-6 walking workout helped me enhance my overall fitness without the intense exertion of marathon-specific training. By the end of the month, I felt notably more energetic, as reflected by a decreased resting heart rate measured on my Oura Ring 4.
I Slept Better
With personal stresses taking their toll, the structure of this challenge provided much-needed relief. For those feeling overwhelmed, a daily hour of walking can serve as a valuable mental reset. I often walked at 6 a.m., starting with a headlamp and my dog’s light-up collar. Watching the sunrise while everyone else was still asleep brought me comfort.
On days where the 6 p.m. workout suited me better, I adapted easily. Regardless of timing, the daily walk significantly improved my sleep. Whether it stemmed from the mental decompression or the benefits of morning sunlight exposure, I found greater relaxation when it was time for bed.
I Felt Less Stressed
December was notably chaotic, and this walking challenge became a sanctuary for my mind. Committing to an hour of exercise seemed daunting at first, but after about 20 minutes, I discovered a sense of calm on my walks. Eventually, I stopped anxiously checking the clock and even established several scenic walking routes that I could enjoy around my home.
It Encouraged My Warm-Up and Cool-Down Routines
Normally, I’m guilty of jumping straight into my workout without warming up. The 6-6-6 workout emphasized the importance of preparing my body for exercise and included a delightful six minutes of post-walk stretching, which noticeably alleviated any tightness. This is something I plan to keep in my routine, especially as my marathon training heats up.
In summary, the 6-6-6 walking workout offers a structured and flexible approach to incorporating regular exercise into your daily life. If you’re seeking a way to boost your fitness with minimal equipment and a manageable time commitment, consider trying this workout. Whether you aim to enhance your cardiovascular health, manage stress, or simply enjoy more time outdoors, the 6-6-6 walking workout can be a valuable addition to your routine.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.
