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Japanese Walking: The 30-Minute Interval Walk Backed by Research

Bybizdesk

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“Japanese walking” is all over social media, and unlike most fitness trends it’s based on real research. It’s simply walking in intervals: 3 minutes fast, 3 minutes easy, repeated for 30 minutes. No gym, no running, no equipment. Here’s what it is, what the studies found, and exactly how to start.

What is Japanese walking?

Japanese walking is the nickname for interval walking training (IWT), a method developed by researchers at Shinshu University in Matsumoto, Japan, to help middle-aged and older adults get fitter without running or a gym.

The basic routine:

  • 3 minutes fast: a brisk pace that feels “somewhat hard”. You can talk, but only in short phrases.
  • 3 minutes easy: a relaxed, comfortable pace to recover.
  • Repeat 5 times for a 30-minute walk.
  • At least 4 days a week.

What does the research say?

In a 5-month study published in Mayo Clinic Proceedings in 2007, Japanese researchers compared middle-aged and older adults who did interval walking with people who walked continuously at a moderate pace and a group that didn’t change their habits. The interval walkers had bigger improvements in thigh muscle strength and aerobic fitness, and a larger drop in systolic blood pressure, than the steady walkers.

Later studies from the same research group found similar benefits for fitness in older adults. These were mostly Japanese adults in their 60s, so results may differ for other groups. The core idea is well established, though: adding some higher-intensity effort gives you more fitness benefit in the same amount of time.

Honest take on weight loss: the original study wasn’t designed as a weight-loss trial. Japanese walking helps because it’s easy to stick with and adds intensity, so you work a bit harder in the same 30 minutes. Lasting weight loss still comes from steady activity plus diet. See our guide to walking for weight loss for the bigger picture.

How to do Japanese walking: step by step

  1. Warm up with 3–5 minutes of easy walking.
  2. Walk fast for 3 minutes. Swing your arms, take quicker steps and stand tall. On a 1–10 effort scale, aim for about 6–7.
  3. Slow down for 3 minutes to an easy, chatty pace (about 3–4 out of 10).
  4. Repeat until you’ve done 5 fast and 5 slow intervals (30 minutes).
  5. Cool down with a few minutes of easy walking and gentle calf and hip stretches.

Use a phone timer or a watch with an interval timer so you don’t have to keep checking the clock.

A 4-week beginner plan

  • Week 1: 3 rounds (18 minutes), 3 days a week.
  • Week 2: 4 rounds (24 minutes), 3–4 days.
  • Week 3: 5 rounds (30 minutes), 4 days.
  • Week 4: 5 rounds, 4–5 days. Try a slight hill during the fast intervals.

Combined with two short strength sessions a week (see strength training for beginners over 40), this covers the CDC’s recommended 150 minutes of moderate activity a week.

Who should check with a doctor first

Interval walking is gentle, but talk to your doctor before starting if you have heart disease, high blood pressure that isn’t controlled, diabetes, joint or balance problems, are pregnant, or haven’t exercised in a long time. Stop and get help if you have chest pain, severe shortness of breath or dizziness.

Gear that makes it easier

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Related reading

Sources

This article is for general information only and isn’t medical advice. Talk to your doctor before starting a new exercise routine. See our medical disclaimer.

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