If traditional workouts like weightlifting or planks don’t excite you, a Japanese exercise trend going viral on social media might be just what you need — Japanese interval walking.
The method is simple: alternate three minutes of brisk walking with three minutes of slow walking, ideally for 30 minutes in total.
According to Dr. Kristian Karstoft from the University of Copenhagen, the fast intervals should be brisk enough to make speaking in full sentences difficult, while the slow intervals should be deliberately gentle to allow recovery. Surprisingly, many people find it harder to walk slowly enough during the rest phases.
A Walk With Purpose
This style is particularly suited for:
- People prone to running injuries (walking is easier on the joints)
- Middle-aged and older adults who don’t train regularly
- Beginners looking for a stepping stone to more intense workouts
For those who are already fit, jogging or running in the “fast” intervals may be needed to see similar benefits.
Backed by Research
While it’s trending on TikTok today, Japanese scientists have been studying interval walking for over 20 years.
A notable Japanese study involving 139 healthy participants (average age 63) found that doing high-intensity interval walking at least four days a week for five months led to:
- Higher peak aerobic capacity (better cardiovascular fitness)
- Lower blood pressure
- Stronger knee joints
These improvements were significantly greater than in groups that walked at a steady pace or didn’t train at all.
Karstoft’s own trials found that this method could help people with type 2 diabetes by improving blood sugar control. On average, participants lost 3–5 kg in 4–6 months, mostly from fat.
How to Start
- Begin with regular walking if you’re currently inactive.
- Gradually add three-minute brisk intervals followed by three minutes of slow walking.
- Aim for five cycles (30 minutes total) and work up from there.
Think of it as low-impact HIIT (high-intensity interval training) — you get similar health benefits but with less strain on the joints.
Bottom Line:
Japanese interval walking is a scientifically backed, joint-friendly way to boost fitness, improve heart health, and even help with weight loss — all without running. It’s not a one-size-fits-all solution, but it’s an option worth trying for those who want variety and results.
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