Perfect progressive tenses are a combination of perfect (completed before) and progressive (ongoing) tenses, which show that something began, continued and ended before another action. The perfect progressive tenses combine the perfect (have, has, had, will have), the progressive (been) and the present participle of the main verb.

Present Perfect Progressive

This tense is used for recent past actions that happened repeatedly.
I have been walking to school on sunny days.
It is also used for continuous past actions that are affecting the present in some way.

Past Perfect Progressive

Use the past perfect tense to express actions that happened in the more distant past and that happened repeatedly. This tense is frequently used in relation to another past action that occurred at a later time.
I had been walking to school every day, but then the weather turned cold.