Japanese walking, or Interval Walking Training (IWT), is a method of walking that alternates between brisk and slow paces to improve cardiovascular health, lower blood pressure, and build strength more effectively than continuous walking.
A common routine is to walk briskly for 3 minutes, then slowly for 3 minutes, repeating the cycle for a total of 30 minutes. The technique can be adapted for different fitness levels and requires no special equipment beyond comfortable shoes.
How to do Japanese interval walking
The technique, also known as Interval Walking Training (IWT), typically follows a 3-3 format repeated over a 30-minute session.
Warm-up: Start with 3 to 5 minutes of comfortable, slow walking to prepare your muscles and joints.
Brisk walking interval: Increase your pace to a brisk, fast walk for 3 minutes. At this intensity, your breathing should be heavier, but you should still be able to talk. For most people, this is about 70–85% of their maximum effort.
Slow walking interval: Slow your pace for 3 minutes, returning to a comfortable, gentle stroll. This is your recovery period.
Repeat: Cycle between the 3 minutes of fast walking and 3 minutes of slow walking, repeating the intervals four or five times.
Cool-down: Finish with a few minutes of slow walking and gentle stretching.
Frequency: Aim to complete this routine about four times per week for the best results.
