For years, we’ve been told that walking 10,000 steps a day is ‘the golden rule’ for losing weight and achieving your fitness goals. But recently, a new walking technique from Japan is going viral, and it promises better results in far less time. It’s called Japanese interval walking, and the idea is simple: alternate between three minutes of fast walking and three minutes of slow walking, ideally for a total of 30 minutes.
“The fast walking pace should be quick enough that you can’t speak in long sentences,” explains Dr. Kristian Karstoft, associate professor at the University of Copenhagen, who has studied the method. “The slow intervals should be slow enough that you can fully recover.” He further says many people find it harder than expected to slow down enough during the recovery phase.
How does it work?
Dr Karstoft shares his experience explaining that when he tried the method in London’s King’s Cross, he started with a brisk pace, the kind you use when you’re late for a train. Three minutes later, his watch beeped, and he slowed right down, shuffling along as if searching for a lost earring. Another beep, and he was off again, swinging his arms with purpose.
“I’ll admit, I felt a bit self-conscious about my sudden changes in pace. Without my two dogs to blame for the slow parts, I probably looked like someone who couldn’t decide whether to hurry or dawdle. But after 30 minutes, I felt warm, energised, and pleasantly surprised, without being completely out of breath,” he further said.
Why do experts support this Japanese interval walking?
Karstoft says interval walking is perfect for people who want the benefits of running but without the stress on their joints. It’s especially good for middle-aged or older adults who aren’t in the habit of regular training. However, if you’re already very fit, you might need to turn those fast intervals into jogs or runs to get the same effect.
This method is similar to high-intensity interval training (HIIT), which is known for showing results in less time. Dr. Shaun Phillips, senior lecturer in sport and exercise physiology at the University of Edinburgh, explains that, “High-intensity exercise can give similar benefits to moderate-intensity exercise but in a shorter time frame or with a lower volume of exercise. Alternating intensities puts a bigger demand on the body to adapt.”
For beginners, Phillips suggests starting with normal walking to build a habit, then introducing intervals once you’re comfortable.
What does research say?
While TikTok has recently made Japanese interval walking trendy, it’s not new. Japanese scientists began studying it more than 20 years ago, especially in middle-aged and older adults.
One study tracked 139 healthy participants with an average age of 63 over five months. Those who did high-intensity interval walking four or more days a week significantly improved their peak aerobic capacity, a key marker of fitness, compared to those who walked continuously at a moderate pace or didn’t train at all.
The benefits didn’t stop there. The study also found that interval walking could lower blood pressure and strengthen knee joints.
In another trial, Karstoft and his team tested the method on people with type 2 diabetes. Four months of interval walking improved their blood sugar control and overall health more than continuous walking, even though both groups burned the same total calories.
“Typically with interval walking, we’ve seen fitness levels increase by 15–20 per cent, compared to little or no improvement with continuous walking,” Karstoft says. “Over four to six months, people often lose three to five kilos, mostly from body fat.”
Who must try Japanese interval walking?
A review published by Karstoft’s team last year revealed that Japanese interval walking is feasible, effective, and safe, especially for older adults. It improves muscle strength, heart health, and overall fitness.
Still, Phillips points out that no single exercise method works for everyone. “Some people love high-intensity bursts, others can’t stand them,” he says. “The goal is to offer different options so people can choose what suits them best,” he further added.
If the thought of hitting 10,000 steps every day feels impossible, Japanese interval walking could be the alternative you’ve been looking for. You only need half an hour, no gym, no fancy gear, and no running required.
All you need to remember is the right way to do it. Three minutes fast, three minutes slow, and repeat for 30 minutes.
