A celebrity trainer has endorsed the ‘6-6-6’ walking routine as an effective, low-intensity exercise method that improves cardiovascular health and burns fat. This trend, part of a broader rise in social media walking challenges like the 12-3-30 treadmill trend, emphasizes sustainable, non-punishing exercise.
The routine involves a six-minute warm-up, 60 minutes of brisk walking, and a six-minute cooldown to transition the body back to a resting state. While the workout is often done at 6 a.m. or 6 p.m., that timing is flexible and primarily used to anchor the routine in a daily schedule.
Los Angeles-based celebrity personal trainer Kollins Ezekh praised walking as a way to reset, noting it clears the mind, lowers stress, and keeps the body moving even on days without hard training. For most people, this style of exercise also falls into Zone 2, a training zone previously identified as being achieved by brisk walking according to fitness manager Carmine Ciliento of Crunch Fitness in New York.
While walking can be a great foundation, the body still needs strength training, mobility, and variety, the expert pointed out. ‘Iād look at this trend as a starting point, not the finish line. Use it to build consistency, then add on,’ Ezekh said.
Exercise at this intensity burns roughly 65% of calories from fat, according to Cleveland Clinic, making the 6-6-6 method an efficient fat-burning activity without the burnout of extreme training. As with some other popular walking trends, there have been no formal clinical trials of the 6-6-6 routine itself, but walking is already backed by extensive science.
Research from the National Institutes of Health shows that regular walking improves cardiovascular health, lowers blood pressure, and helps manage cholesterol. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity physical activity per week, which can be achieved through a single hour-long walk a few times per week.