Japanese interval walking is the simplest workout that still gets results. You swap between 3 minutes of brisk walking and 3 minutes of easy walking, five times. That is 30 minutes, and no running at all.
It was developed by researchers at Shinshu University in Japan. In their studies, people who walked in intervals improved their fitness, leg strength and blood pressure more than people who walked at a steady pace for the same time.
How brisk is brisk?
Brisk means about 7 out of 10 effort. You can still talk, but only in short sentences. Your arms swing, your steps get longer and you feel warm after a minute or two.
Easy means a relaxed stroll, about 4 out of 10. You recover your breath, but you keep moving.
Your first week
- Pick three days, for example Monday, Wednesday and Saturday.
- Walk 5 minutes easy to warm up.
- Do 5 rounds: 3 minutes brisk, 3 minutes easy.
- Finish with a few minutes of easy walking.
If 5 rounds feel like too much, start with 3 rounds and add one each week.
Tips that make it stick
- Use a timer with a cue. Looking at your watch every minute is tiring. JogStats has an Intervals mode that tells you when to switch.
- Find a loop. A park or a quiet street lets you focus on effort, not traffic.
- Count weeks, not days. Aim for three walks a week for four weeks. Most people feel the difference by week three.
Who it is for
Interval walking is a great start if you are new to exercise, coming back after a break, or if running hurts your knees. It is also a smart recovery day for runners.
As always, if you have a heart condition or another health concern, check with your doctor before you start a new workout.