Tips
Japanese Walking: The 30-Minute Interval Walking Workout Explained
Nov
Japanese walking is an interval walking workout: 3 minutes of fast walking, then 3 minutes of slow walking, repeated 5 times for 30 minutes, at least 4 days a week. Researchers at Shinshu University in Japan developed it in 2007 as Interval Walking Training (IWT) (Outside).
Google searches for Japanese walking rose about 3,000% year over year in 2025, the fastest-growing fitness search in PureGym’s report (Athletech News).
How to do Japanese walking
- Warm up with 2 to 3 minutes of easy walking.
- Walk fast for 3 minutes. You should breathe hard and struggle to hold a conversation.
- Walk slowly for 3 minutes. Catch your breath.
- Repeat 5 rounds for 30 minutes total.
- Do it at least 4 days a week.
What the research found
In a 5-month trial with 246 older adults, the interval walking group raised peak aerobic capacity (VO2 max) by 10%, quadriceps strength by 13%, and hamstring strength by 17%, beating steady walking (Outside). The study used healthy older Japanese adults, so results for other groups may differ.
Japanese walking vs. 10,000 steps
You don’t have to choose. Use Japanese walking on 4 days and a steady step goal on the rest. Our guide to going from 2,000 to 10,000 steps a day shows how to build up your daily total.
Make it easier to stick with
- Set a phone timer that beeps every 3 minutes.
- Walk indoors on a walking pad when it rains.
- Pair it with 5 home moves that need no gym on off days.
- Track your streak with the free 30-Day Keep Moving Challenge.
Frequently asked questions
Japanese walking is interval walking: 3 minutes fast, 3 minutes slow, repeated 5 times for 30 minutes, at least 4 days a week. Researchers at Shinshu University developed it in 2007.
In a 5-month study of 246 older adults, interval walking improved aerobic fitness and leg strength more than steady walking. Many people combine both: interval walks 4 days a week and a daily step goal.
Fast enough that you breathe hard and struggle to hold a conversation. The slow part should let you recover.
Yes. Start with 2 or 3 rounds instead of 5 and add a round each week. Talk to your doctor first if you have a health condition.
Get the free 30-Day Keep Moving Challenge
Daily steps, one move, and one mindset prompt for 30 days. Get your free printable challenge.
