Japanese Interval Walking: The Simple Viral Workout Transforming Fitness And Health

The internet is buzzing over a fitness trend from Japan that’s far from your average Sunday stroll. Known as Interval Walking Training—or simply “Japanese Walking”—it’s essentially a high-intensity interval training (HIIT) workout, but done entirely through walking.

What is Japanese Interval Walking ?

Developed in 2007 by Professors Hiroshi Nose and Shizue Masuki at Shinshu University, this method was created to make walking less monotonous and more effective. Instead of steady-paced walking, it alternates between 3 minutes of brisk walking at about 70% effort (where chatting becomes difficult) and 3 minutes of slow walking. Completing this cycle five times equals a 30-minute workout, ideally done four times a week.

Why It’s More Effective Than Steady Walking

Japanese Interval Walking offers more than just variety—it delivers measurable health benefits. Studies reveal significant boosts in aerobic capacity, muscle mass, and leg strength, alongside reductions in blood pressure.

In fact, research shows a 10–15% increase in VO₂ peak and a drop of around 9 mm Hg systolic and 5 mm Hg diastolic blood pressure in just a few months. It also improves glycaemic control, making it especially beneficial for those with type 2 diabetes.

Additional benefits include enhanced mood, sharper concentration, better sleep, and reduced symptoms of depression—proving it’s a full mind-and-body win.

Why Social Media Can’t Get Enough

The trend is going viral online because:

• No special equipment is needed—just comfortable shoes and a timer.
• It easily fits into daily routines—walk to work, during lunch, or on the way home.
• Many users share transformation videos showcasing slimmer waistlines, better posture, and glowing skin after just a few weeks.
• It’s joint-friendly, making it perfect for older adults or those avoiding high-impact workouts.

How to Start

If you’re new to exercise, begin with 1-minute brisk walking followed by 3 minutes slow walking, gradually building up to the full 3-3 pattern. Maintain upright posture, swing your arms for momentum, and use a timer, fitness app, or music to track intervals. For extra stability, older adults can benefit from using walking poles.

Is It Better Than 10,000 Steps?

While experts agree that walking 10,000 steps daily is excellent for overall health, interval walking may provide faster results in less time. Some studies even suggest that 7,000 steps a day can deliver significant benefits without the risk of overexertion.

At the end of the day, as experts remind us: “The best workout is one you actually do—and keep doing.” Whether it’s Japanese Walking, regular walking, or another routine, consistency is what counts.