Are you interested in feeling more energetic, being in a good mood more often, and having stronger, less creaky joints? Obviously that’s a rhetorical question: Who doesn’t want to feel more vibrant in all the ways?
Here’s the secret sauce to achieving just that: Go on a walk. It’s one of the simplest and most effective ways to improve your head-to-toe health.
“There are so many benefits of walking. It’s a great workout and anyone can do it!” says Denise Austin, fitness icon. “You can just start with five minutes a day, then five turns into 10 and so on. The first five minutes are the hardest, but then you’ll begin to feel so much better and you’ll want to do more.”
Austin is a super-walker, racking up her steps no matter how hectic her days, and she’s passionate about helping everyone else do the same. That’s why she designed a six-week walking plan to help regular and novice walkers alike turn their habit into a long-term fitness and health booster.
“After six weeks, you may experience increased energy and stamina, and maybe even notice a difference in how your clothes fit,” Austin says. “And we know that regular walking is a boon for heart health.”
What to expect from Austin’s six-week walking plan: a mix of walking workouts, strength-training moves, stretches for before and after walking, and post-workout recovery tips, all to help you feel stronger, happier, and healthier than ever by the time you finish. Ready? Now lace up and get out there!
How to Prepare for the 6-Week Walking Plan
To get the most out of your walking routine, Austin suggests having the following to support your fitness journey:
- Wear comfortable walking shoes: Pick up a pair of shoes that absorb shock and have good arch support. “Good arch support is especially important for women over 40 because the arches tend to fall,” Austin says. “Good arch support creates a comfortable walk and also prevents shin splints.” She recommends the Denise Austin Mel EMOVE Walking Shoes.
- Apply sunscreen: If you’re going to be outside, Austin says to apply sunscreen and wear a hat for extra protection.
- Bring headphones: Listening to music or a podcast can help make your walk more enjoyable, Austin shares.
- Walk with a friend: Catch up with a buddy and get your workout in by inviting them to come on a walk with you.
- Schedule your walk: Put it on the calendar! This way, you’ll remember to make time for your workout, despite a busy schedule.
- Eat a snack beforehand: “Have something in your tummy with protein, such as an apple with peanut butter, so you have the energy to get through your walk,” Austin says.
- Drink lots of water: “I aim for 8 to 9 glasses of water a day,” Austin says. She recommends drinking a few glasses before your walk, and always bringing a water bottle with you during your walk if you think you’ll get thirsty.
Week 1: Start Walking
It’s go time! This week, you’ll be walking at a comfortable pace for about 15 minutes. This week will also include some stretches for the legs, as well as a light toning day to target the full body.
Day 1: Walk for 15 minutes
This pace should be comfortable, about a 4 to 5 out of 10. You can also do a talk test: You should be able to speak a sentence out loud and not be too out of breath.
Day 2: Stretch it out
Complete the following set of stretches to help your muscles recover.
Hamstring Stretch: While standing, step right foot forward and lift toe off of the ground. Bend at the waist and reach toward toe. Hold for a few seconds. Repeat with other leg.
Quad Stretch: While standing, bend right knee and reach behind with right hand to hold foot. Keep left hand out to balance, or hold onto a chair if needed. Hold for a few seconds. Repeat with other leg.
Calf Stretch: Stand facing a wall with hands on the wall to support, at shoulder height. Step right foot back and bend left knee until you feel a good stretch in right calf. Hold for a few seconds. Repeat with other leg.
Day 3: Walk for 15 minutes
This pace should be comfortable, about a 4 to 5 out of 10. You can also do a talk test: You should be able to speak a sentence out loud and not be too out of breath.
Day 4: Stretch it out
Complete the three stretches from day 2 (hamstring, quad, and calf).
Day 5: Walk for 15 minutes
This pace should be comfortable, about a 4 to 5 out of 10. You can also do a talk test: You should be able to speak a sentence out loud and not be too out of breath.
Day 6: Try these light toning moves
Perform the following exercises that target your full body.
Side Leg Raise: Lie on right side with right leg bent. Lift left leg from the floor upward for 12–15 reps. Repeat with other leg.
Swimmer: Lie facedown and slightly lift both arms and legs off of the floor. Squeeze glutes and lift right arm and left leg higher at the same time, hold for a count and then switch to lift left arm and right leg higher. Repeat this pattern for 10–12 reps.
V-Ups: Lie faceup with arms and legs straight out. Use abs to pull yourself up, bringing hands to feet. Your body should be in a V shape. Lower back down. Repeat for 8–10 reps.
Bridge: Lie faceup with knees bent and feet flat on the floor, hands by sides. Push through heels to lift hips as high as you can, squeezing butt as tight as you can. Lower and repeat for 12–15 reps.
Triceps Dips: Sit on the edge of the chair and rest hands on the seat of the chair. Slowly move butt off of the chair and bend elbows to dip down. Make sure elbows go straight behind you. Repeat for 10–12 reps.
Day 7: Recover
Complete the three stretches from day two (hamstring, quad, and calf).
Consider these additional ways to maximize muscle recovery:
- Try an Epsom salt bath: Epsom salt can relieve muscle pain and reduce swelling.
- Do some foam rolling: Here are 12 foam rolling moves to relieve muscle pain and tension.
- Try not to sit for a long period of time: “This will prevent you from becoming stiff and sore,” Austin says.
- Elevate your feet against a wall: Find a clear wall and scoot your hips and glutes against the wall with your back on the floor (feel free to use a mat or towel!). Then, kick your legs up so that your hamstrings and calves are against the wall. This will improve lymphatic drainage to help your muscles recover faster, Austin says.
Week 2: Fat-Burning Week
This week is all about burning fat, so you’ll pick up your walking pace and also do some power moves.
Day 1: Walk for 20 minutes
For week 2, your walking pace should reach about a 5 to 6 out of 10 to get your heart rate up, Austin says. “Pump your arms while walking to burn fat,” she says. “The more muscles you use, the more calories you’ll burn.”
You can also do a talk test while you walk: For a 5 or 6 walking pace, your talk test should be right in the middle of being able to speak comfortably in only short sentences. You should be slightly out of breath when you talk. “If you say a sentence and it’s too easy, then speed up your pace. If you’re completely out of breath, you’re walking a little too fast,” Austin says.
Day 2: Walk for 20 minutes
Repeat the walking intensity from yesterday (day 1).
Day 3: Stretch it out
Complete the stretches from week 1, day 2 (hamstring, quad, and calf).
Day 4: Walk for 20 minutes
For week 2, your walking pace should be a 5 or 6 out of 10 to get your heart rate up, Austin says. “Pump your arms while walking to burn fat,” she says. “The more muscles you use, the more calories you’ll burn.”
You can also do a talk test while you walk: For a 5 or 6 walking pace, your talk test should be right in the middle of being able to speak comfortably in only short sentences. You should be slightly out of breath when you talk. “If you say a sentence and it’s too easy, then speed up your pace. If you’re completely out of breath, you’re walking a little too fast,” Austin says.
Day 5: Walk for 20 minutes
Repeat the walking intensity from yesterday.
Day 6: Full body toning
Perform the following exercises that target your full body.
Squat: Stand with feet shoulder-width apart. Slowly send hips back and down toward the ground. Keep weight back in heels, like you are going to sit in a chair. Make sure knees don’t go over toes. Repeat for 12–15 reps.
Single-Leg Deadlift: Stand with feet shoulder-width apart and a small weight in right hand. Slowly hinge at the hips, lifting right foot behind you and reaching right hand toward the floor. Keep back and leg straight and try to get them parallel to the floor. Repeat for 10–12 reps. Then do the same on the other leg.
Chest Fly: Lie faceup with knees bent and feet on the floor. Hold a light weight in each hand straight over chest with palms together. Slowly lower the weights toward the ground keeping a slight bend in arms, and then push the weights back up squeezing chest. Repeat for 10–12 reps.
Biceps Curl: Hold light weights down by legs with your palms facing up. Slowly raise the weights, squeezing biceps as they come up. Lower the weights and repeat for 10–12 reps. Keep elbows pinned into sides the entire time.
Plank: Start by lying facedown. Anchor toes into the floor and push up onto forearms. Keep hips down and back as straight as possible. Squeeze entire core, butt, and legs and hold this position for a 15–20-second count; repeat 3–5 times.
Day 7: Recover
Complete the stretches from week 1, day 2 (hamstring, quad, calf).
Consider these additional ways to maximize muscle recovery:
- Try an Epsom salt bath: Epsom salt can relieve muscle pain and reduce swelling.
- Do some foam rolling: Here are 12 foam rolling moves to relieve muscle pain and tension.
- Try not to sit for a long period of time: “This will prevent you from becoming stiff and sore,” Austin says.
- Elevate your feet against a wall: Find a clear wall and scoot your hips and glutes against the wall with your back on the floor (feel free to use a mat or towel!). Then, kick your legs up so that your hamstrings and calves are against the wall. This will improve lymphatic drainage to help your muscles recover faster, Austin says.
Week 3: Arm-Focused Interval Training Week
It’s time to give the arms some love! For week three, we’re amping up the time spent on each walk to 25 minutes. “The goal is to progress every week by extending the minutes you walk,” Austin says. “Lengthen your stride and power up by pumping the arms during week 3, which will target arm strength.”
Day 1: Walk for 25 minutes
Walk at a pace of around 6 or 7. For your talk test, you should be out of breath while you walk. And to power up, lengthen your stride and pump the arms while following this sequence:
- Walk for 5 minutes
- Punch forward for 2 minutes
- Walk for 5 minutes
- Arm circles walk forward (you might have to slow down your pace)
- Walk for 5 minutes
- Arm circles walk backward (you might have to slow down your pace)
- Walk for 5 minutes
Day 2: Arm-Toning Exercises
Perform the following exercises that focus on sculpting the arms.
Overhead Triceps Extension: Hold a light weight in one hand and stand with feet shoulder-width apart. Raise the weight overhead. Keep upper arms in place and bend elbows so weight comes behind head. Then lift the dumbbell overhead through a full range of motion. Use free hand to support opposite tricep and make sure arm doesn’t move. Repeat for 8–12 reps.
Bent-Over Row: Hold light weights and hinge forward at hips, keep back straight with a slight bend in the knees. Lower the weights towards the floor until the elbows are completely straight, and keep back flat as you pull the weights up to hips. Lower weights back down and repeat for 8–12 reps.
Wide Biceps Curl: Hold light weights down by sides with your palms facing slightly outward. Slowly raise the weights, squeezing biceps as they come up and then lower back down. Repeat for 8–12 reps.
Reverse Fly: Start standing with feet in a split stance. Holding a light weight in each hand, bring arms straight down in front of you. Slowly spread arms apart, squeezing shoulder blades together. Bring arms back down. Repeat for 8–12 reps.
Upright Row: Stand with feet hip-width apart and light weights in each hand. Start with palms facing you, and slowly pull the weights up staying as close to body as you can, drive elbows straight up. Lower back down. Repeat for 8–12 reps.
Day 3: Tone Your Arms
Complete the same workout from yesterday.
Day 4: Walk for 25 minutes
Walk at a pace of around 6 or 7. For your talk test, you should be out of breath while you walk. And to power up, lengthen your stride and pump the arms while following this sequence:
- Walk for 5 minutes
- Punch forward for 2 minutes
- Walk for 5 minutes
- Arm circles walk forward (you might have to slow down your pace)
- Walk for 5 minutes
- Arm circles walk backward (you might have to slow down your pace)
- Walk for 5 minutes
Day 5: Tone Your Arms
Repeat the same workout from day 2.
Day 6: Walk for 25 minutes
Walk at a pace of around 6 or 7. For your talk test, you should be out of breath while you walk. And to power up, lengthen your stride and pump the arms while following this sequence:
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- Walk for 5 minutes
- Punch forward for 2 minutes
- Walk for 5 minutes
- Arm circles walk forward (you might have to slow down your pace)
- Walk for 5 minutes
- Arm circles walk backward (you might have to slow down your pace)
- Walk for 5 minutes
Day 7: Recover
Complete the following set of stretches to help your arm muscles recover.
Chest Stretch: Stand beside a door frame or wall. Place right hand up against the wall and gently turn body to the left until you feel the stretch in chest. Repeat with other arm.
Overhead Triceps Stretch: Extend right arm up toward the ceiling, then bend at the elbow to bring right hand toward the center of back. Use left hand to gently push elbow down. Repeat with other arm.
Cross-Body Shoulder Stretch: Bring right arm across body, use left hand to push at elbow bringing arm in toward chest. You should feel the stretch in the back of shoulder. Repeat with other arm.
Forearm Stretch: Extend right arm out straight with palm facing up. Use left hand to gently pull fingertips down towards the ground. Repeat with other arm.
Chest Opener Stretch: Stand up straight and bring both hands behind the back of head with elbows bent. Gently lean back while pressing elbows back to feel the stretch across chest.
Consider these additional ways to maximize muscle recovery:
- Try an Epsom salt bath: Epsom salt can relieve muscle pain and reduce swelling.
- Do some foam rolling: Here are 12 foam roller exercises to relieve muscle pain and tension.
- Try not to sit for a long period of time: “This will prevent you from becoming stiff and sore,” Austin says.
- Elevate your feet against a wall: Find a clear wall and scoot your hips and glutes against the wall with your back on the floor (feel free to use a mat or towel!). Then, kick your legs up so that your hamstrings and calves are against the wall. This will improve lymphatic drainage to help your muscles recover faster, Austin says.
Week 4: Booty Builder
You’re halfway through! Keep up the great work. Week 4 is all about toning the booty, so Austin says to focus on squeezing your butt to lift and tone the glutes. You’ll also want to look for hills or try climbing stairs. “Skip a step to really feel it in the booty,” Austin says.
Day 1: Walk for 30 minutes
Aim to walk at a pace of 6 or 7. For your talk test, you should be out of breath while you walk. With every push off on each step, squeeze your legs. Try to find any hills or climb some stairs to really get into the glutes.
Day 2: Strengthen the Glutes
Perform the following exercises to tone the glutes and legs.
Lateral Leg Lift: Stand next to a chair or wall, lightly holding it. Shift weight onto right leg. Slowly lift left leg up, engaging outer thigh and glute. Lower and repeat for 12–15 reps. Then switch sides.
Squat: Stand with feet shoulder-width apart. Slowly send hips back and down toward the ground. Keep weight back in heels, like you are going to sit in a chair. Make sure knees don’t go over toes. Repeat for 12–15 reps.
Lunge: With right foot forward and left foot back, slowly bend left knee until it is just hovering over the ground. Both legs should be at a 90-degree angle. Slowly stand back up, straightening legs. Repeat for 15 reps on each leg.
Bridge: Lie faceup with knees bent and feet flat on the floor, hands by sides. Push through heels to lift hips as high as you can, squeezing butt as tight as you can. Lower and repeat for 12–15 reps.
Hydrant: Starting with hands and knees on the floor, keeping wrists under shoulders and knees under hips, slowly raise right leg keeping it at a 90-degree angle. Lower and repeat for 15 reps on each side.
Day 3: Walk for 30 minutes
Aim to walk at a pace of 6 or 7. For your talk test, you should be out of breath while you walk. With every push off of each step, squeeze your legs. Try to find any hills or climb some stairs to really get into the glutes.
Day 4: Walk for 30 minutes
Aim to walk at a pace of 6 or 7. For your talk test, you should be out of breath while you walk. With every push off of each step, squeeze your legs. Try to find any hills or climb some stairs to really get into the glutes.
Day 5: Strengthen the Glutes
Perform the same moves from day 2.
Day 6: Walk for 30 minutes
Aim to walk at a pace of 6 or 7. For your talk test, you should be out of breath while you walk. With every push off of each step, squeeze your legs. Try to find any hills or climb some stairs to really get into the glutes.
Day 7: Recover
Complete the stretches from week 1, day 2 (hamstring, quad, calf).
Consider these additional ways to maximize muscle recovery:
- Try an Epsom salt bath: Epsom salt can relieve muscle pain and reduce swelling.
- Do some foam rolling: Here are 12 foam roller exercises to relieve muscle pain and tension.
- Try not to sit for a long period of time: “This will prevent you from becoming stiff and sore,” Austin says.
- Elevate your feet against a wall: Find a clear wall and scoot your hips and glutes against the wall with your back on the floor (feel free to use a mat or towel!). Then, kick your legs up so that your hamstrings and calves are against the wall. This will improve lymphatic drainage to help your muscles recover faster, Austin says.
Week 5: Belly Slimming Week
Week 5 is all about slimming the belly. “Focus on posture throughout your day by engaging the core while you walk and sit,” Austin says. “We tend to relax our core while we sit, but really pulling the core muscles in can make a big difference in toning the abs.”
Day 1: Walk for 35 minutes
Aim to walk at a brisk pace of 6 or 7. For your talk test, you should be out of breath while you walk. Engage the core while you walk by drawing your belly button in toward your spine, and you can even pump your arms in a crisscross for a torso twist!
Day 2: Tone the Core
Perform the following exercises to get abs at any age.
Leg lifts: Lie faceup with hands down by sides and legs stretched straight out. Raise head off of the floor and slowly lift legs crunching lower abdominals. Lower legs back down and repeat for 10–12 reps.
Side Plank: Start lying on side with feet together and one forearm directly below shoulder. Contract core and raise hips until your body is in a straight line from head to feet, keeping core tight the whole time. Hold for 30 seconds.
Bicycles: Lie faceup, legs straight out and hands behind head. Lift head, neck, shoulders, and legs a few inches off the floor. Exhale and rotate trunk, moving right elbow and left knee toward each other. Return through center. Then do the same with opposite arm and leg. Repeat for 10 reps each side.
Plank: Start by lying facedown. Anchor toes into the floor and push up onto forearms. Keep hips down and back as straight as possible. Squeeze entire core, butt, and legs and hold this position for a 15–20-second count; repeat 3–5 times.
Day 3: Walk for 35 minutes
Aim to walk at a brisk pace of 6 or 7. For your talk test, you should be out of breath while you walk. Engage the core while you walk by drawing your belly button in towards your spine, and you can even pump your arms in a crisscross for a torso twist!
Day 4: Walk for 35 minutes
Aim to walk at a brisk pace of 6 or 7. For your talk test, you should be out of breath while you walk. Engage the core while you walk by drawing your belly button in towards your spine, and you can even pump your arms in a crisscross for a torso twist!
Day 5: Tone the core
Repeat the workout from day 2.
Day 6: Walk for 35 minutes
Aim to walk at a brisk pace of 6 or 7. For your talk test, you should be out of breath while you walk. Engage the core while you walk by drawing your belly button in towards your spine, and you can even pump your arms in a crisscross for a torso twist!
Day 7: Recover
Perform the stretches from week 1, day 2 (hamstring, quad, calf).
Consider these additional ways to maximize muscle recovery:
- Try an Epsom salt bath: Epsom salt can relieve muscle pain and reduce swelling.
- Do some foam rolling: Here are 12 foam roller exercises to relieve muscle pain and tension.
- Try not to sit for a long period of time: “This will prevent you from becoming stiff and sore,” Austin says.
- Elevate your feet against a wall: Find a clear wall and scoot your hips and glutes against the wall with your back on the floor (feel free to use a mat or towel!). Then, kick your legs up so that your hamstrings and calves are against the wall. This will improve lymphatic drainage to help your muscles recover faster, Austin says.
Week 6: Power Walking Week
You’ve made it to the home stretch! “I’m so proud of you and you’re on your way to feeling your very best,” Austin says. Our final week will focus on all things power. “Power walking should target all of the muscles. You’re going to walk the fastest that you can go with as much pumping of the arms as you can,” Austin says. “You’ll also want to walk up any hills that you see, and focus on engaging all muscles of the body.”
Day 1: Walk for 40 minutes
For power walking, your pace should be around an 8, and you can mix up the steps you take between longer strides to fast little strides. While you walk, pump the arms and focus on engaging all muscles of the body. For your talk test, you should be unable to speak without being out of breath.
Day 2: Walk for 40 minutes
For power walking, your pace should be around an 8, and you can mix up the steps you take between longer strides to fast little strides. While you walk, pump the arms and focus on engaging all muscles of the body. For your talk test, you should be unable to speak without being out of breath.
Day 3: Tone Up All Over
Perform the following set of exercises to tone the whole body.
Plank: Start by lying facedown. Anchor toes into the floor and push up onto forearms. Keep hips down and back as straight as possible. Squeeze entire core, butt, and legs and hold this position for a 15–20-second count; repeat 3–5 times.
Squat: Stand with feet shoulder-width apart. Slowly send hips back and down toward the ground. Keep weight back in heels, like you are going to sit in a chair. Make sure knees don’t go over toes. Repeat for 12–15 reps.
Wide Biceps Curl: Hold light weights down by sides with your palms facing slightly outward. Slowly raise the weights, squeezing biceps as they come up and then lower back down. Repeat for 8-12 reps.
Overhead Triceps Extension: Hold a light weight in one hand and stand with feet shoulder-width apart. Raise the weight overhead. Keep upper arms in place and bend elbows so weight comes behind head. Then lift the dumbbell overhead through a full range of motion. Use free hand to support opposite tricep and make sure arm doesn’t move. Repeat for 8-12 reps.
Bicycles: Lie faceup, legs straight out and hands behind head. Lift head, neck, shoulders, and legs a few inches off the floor. Exhale and rotate trunk, moving right elbow and left knee toward each other. Return through center. Then do the same with opposite arm and leg. Repeat for 10 reps each side.
Day 4: Walk for 40 minutes
For power walking, your pace should be around an 8, and you can mix up the steps you take between longer strides to fast little strides. While you walk, pump the arms and focus on engaging all muscles of the body. For your talk test, you should be unable to speak without being out of breath.
Day 5: Tone Up All Over
Do the same workout from day 2.
Day 6: Walk for 40 minutes
For power walking, your pace should be around an 8, and you can mix up the steps you take between longer strides to fast little strides. While you walk, pump the arms and focus on engaging all muscles of the body. For your talk test, you should be unable to speak without being out of breath.
Day 7: Recover
Perform the stretches from week 1, day 2 (hamstring, quad, calf).
Consider these additional ways to maximize muscle recovery:
- Try an Epsom salt bath: Epsom salt can relieve muscle pain and reduce swelling.
- Do some foam rolling: Here are 12 foam roller exercises to relieve muscle pain and tension.
- Try not to sit for a long period of time: “This will prevent you from becoming stiff and sore,” Austin says.
- Elevate your feet against a wall: Find a clear wall and scoot your hips and glutes against the wall with your back on the floor (feel free to use a mat or towel!). Then, kick your legs up so that your hamstrings and calves are against the wall. This will improve lymphatic drainage to help your muscles recover faster, Austin says.
Congratulations, you did it! You should be so proud of yourself. Take note of how you feel following the six-week walking plan. Going forward, keep up the momentum by tracking your steps. Austin recommends aiming for 10,000 steps a day and progressing as needed. You can also up the reps on any of the toning moves above to level them up.
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