From the 12-3-30 to the 3-2-1, numbered walking challenges have become a hallmark of internet fitness trends. The latest iteration? The 6-6-6 challenge.
Challenge instructions vary online, but the basic idea is to walk at a brisk pace for 60 consecutive minutes, with a six-minute warmup and cooldown, at either 6 a.m. or 6 p.m., six days a week. Proponents say this routine can improve endurance, heart health, energy, and mood.
Walking has been linked to major health benefits—a recent review tied 7,000 daily steps to a lower risk of heart disease, cancer, depressive symptoms, and even death. But I wanted to try the 6-6-6 challenge myself to see if it was actually doable and worth it.
Overall, I found the daily walks enjoyable. They got me out into New York City’s beautiful early autumn weather—sunny and 70s—and, as a relative newcomer, I relished the chance to explore areas of the city I hadn’t seen before. My walks also gave me an opportunity to spend time with a friend or my boyfriend, or to catch up with family over the phone.
And while I’m definitely not a morning person—and opted to do most of my walks after work, even if it wasn’t exactly 6 p.m.—the few times I did venture out at 6 a.m. actually weren’t so bad, offering sunlight and fresh(ish) air to kickstart the day.
That said, the 6-6-6 challenge was, well, challenging. The walks were physically draining, and it was difficult for me to fit an hour of exercise six days a week into my already busy schedule. Plus, I got pooped on by pigeons—twice. (I wish I were kidding.)
In total, I spent 1,440 minutes—or a full 24 hours—walking for this challenge. Here’s what I noticed:
Walking Got Easier
The biggest change I saw was in my endurance. I’m a pretty active person, but doing an hour of cardio six days a week was still challenging. After about two weeks, the walks started to feel more effortless—I didn’t get as tired or winded.
I Was in a Better Mood
I also noticed that I felt less stressed and anxious. After a long day, getting an hour to clear my mind and enjoy the outdoors made me feel lighter. And in the mornings, taking time before jumping into the hustle of the day had a positive effect, too.
I Didn’t Feel More Energized
I expected to see a boost in my energy levels, since research has linked consistent exercise to improvements in fatigue, energy, and overall vitality. But surprisingly, I didn’t notice any change. I thought morning walks, in particular, would help me wake up and provide more lasting energy throughout the day, but that wasn’t the case.
My Sleep Didn’t Improve
I also expected to get better rest—studies show that regular physical activity can improve overall sleep quality—but that remained the same, too. My body felt more tired at the end of the day, likely from all the walking, but that didn’t seem to translate into falling or staying asleep any more easily.
My Strength Training Took a Pause
One downside: Doing so much walking meant I had less time to hit the gym, and I wasn’t able to make any weight-lifting progress.
I’d have to say no. While the walks were mostly pleasant, an hour of brisk walking six days a week is a lot—far beyond the recommended 150 minutes of moderate-intensity physical activity a week.
Experts generally say the best exercise is the one you’ll actually stick with. Given the time and effort required for this challenge, it’s unlikely to fit into most people’s lives.
It’s worth noting that I already do a ton of walking living in NYC, so the challenge may have just been too much for me personally. (During the challenge, I often racked up at least 15,000 steps per day.) If you have a sedentary lifestyle, work remotely, or drive to work, the 6-6-6 challenge may be more manageable.
That said, it’s best to mix up your workouts, and the 6-6-6 makes that very hard. Whenever I tried to add weight lifting or yoga on top of the walk, I ended up completely exhausted.
My final recommendation: Skip the 6-6-6. Instead, aim for a mix of exercise that includes walking—and anything else you enjoy.
