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Six-Week Beginner Walking Plan
This six-week program is for the beginner walker who wants to improve overall health and increase
energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts
have found that about 30 minutes a day of regular moderate exercise is effective for improving health
and reducing the risk of many diseases.
Monday, Wednesday and Thursday are the core workout days, with Tuesdays and weekends optional at
the beginning. Fridays are rest days or “Alternate Activity” days. Pick which days of the week work best
for you and your schedule. Always start your walk with 3–5 minutes at an easy warm-up pace. To nd
more advanced plans or the plan that works for you, visit Heart.org/NationalWalkingDay and take
our walking plan quiz to get started.
Walking program developed by American Council on Exercise® in collaboration with the AHA.
©2011 American Council on Exercise. All rights reserved
Monday Tuesday Wednesday Thursday Friday
Weekend Workout
(optional)
Week 1
Easy walk: 5–10 mins
Stretch: 2 mins
Easy walk: 5–10 mins
Easy walk: 10–15 mins
NOTE: always rest
when necessary!
Easy walk: 5–10 mins
Stretch: 2 mins
Easy walk: 5–10 mins
Easy walk: 10–15 mins Rest
Easy walk: 15–20 mins
Window shopping
is great!
Week 2
Easy walk: 5–10 mins
Stretch: 2 mins
Brisk walk: 5–10 mins
Easy walk: 10–15 mins
Easy walk: 10–15 mins
Stretch: 2 mins
Brisk walk: 5–10 mins
Easy walk: 10–15 mins
Remember: rest when
necessary.
Rest Easy walk: 15–20 mins
Week 3
Easy walk: 10–15 mins
Stretch: 2 min
Brisk walk: 5–10 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Easy walk: 10–15 mins
Stretch: 2 mins
Brisk walk: 5–10 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Rest
Easy walk: 15–20 mins
Don’t window shop!
Keep moving!
Week 4
Easy walk: 10–15 mins
Brisk walk: 5–10 mins
Stretch: 2 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Easy walk: 10–15 mins
Brisk walk: 5–10 mins
Stretch: 2 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Rest Brisk walk: 20–25 mins
Week 5
Easy walk: 10–15 min
Brisk walk: 10–15 mins
Stretch: 2 min
Easy walk: 25–30 mins
Stretch: 2 mins
Easy walk: 10–15 mins
Brisk walk: 10–15 mins
Stretch: 2 mins
Easy walk: 25–30 mins
Stretch: 2 mins
Alternate Activity of
your choice:
Go dancing, rake leaves
for 20+ mins
Easy walk: 25–30 mins
Week 6
Total Time: 24–34 mins
Easy walk: 15–20 mins
Power Intervals
–Power walk: 30 secs
–Easy walk: 1 min
Repeat 4–6 times.
Easy walk 3–5 mins
Alternate activity of
your choice for 20–30
minutes
Easy walk: 30–35 mins
Stretch: 2 mins
Easy walk: 25–30 mins
Stretch: 2 mins
Rest Easy walk: 25–35 mins
Congratulations! Now that you’ve completed the American Heart Assocation’s six-week walking
program, continue to make walking a regular part of your life. For ongoing health and energy, try
to walk at least 30 minutes a day, ve days a week. As you’ve learned in this program, vary your
speed, course and time to challenge yourself and to keep your program interesting. You’re on your
way to a healthier lifestyle!
