Japanese walking, also known as interval walking training (IWT), has become a viral exercise trend for its impact on health and wellbeing, as well as its accessibility. It involves alternating between slow and fast walking in three-minute intervals for a total of 30 minutes.

The IWT exercise method was born from a 2007 study1 by researchers at Japan’s Shinshu University. Its popularity has rocketed since taking off on TikTok, with users dubbing it ‘Japanese walking’ to reflect its research origins. In fact, monthly Google searches for ‘Japanese walking’ leapt from 260 in October 2024, to a whopping 14,800 in June 2025.

In Japan, walking goes beyond getting from A to B. It’s a whole culture, integrated into daily life, and even spiritual practices. A country known for its holistic approach to health, involving various cultural and lifestyle practices that contribute to longevity and overall wellbeing, it’s no surprise that Japanese walking has found a fan club.

Why is Japanese walking so popular?

  • More health benefits than steady state walking. It’s considered as high-intensity interval training (HIIT), involving walking at an intense pace (about 70% of your max heart rate) for 3 minutes, followed by a leisurely pace (about 40% of your max heart rate) for 3 minutes – for 30 minutes total. (Steady state walking maintains a constant pace for an extended period.)

  •  Affordable and accessible. Minimal equipment required. Simply step outside and get walking.

  • Easy to implement into daily life. If part of your day involves walking (to work, the school run, dog walking, etc.) why not try this technique instead to increase the health benefits? Or could you jump off the bus or train a stop earlier, and add 30 minutes of Japanese walking into your commute? If you work from home, could you plan a 30-minute walk around the block during lunch, or change a call to a walk and talk?

  • Great workout for newcomers. If you're able to walk even short distances, the chances are you can adopt a fitness routine that incorporates Japanese walking intervals into it. It’s also lower-impact than running, so relatively gentle on the joints – making it a good option if you’re nervous about potential injuries. Make sure to consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing health conditions, movement restrictions or an injury. 

  • Doesn’t take long. No time spent driving to a gym class or walking the traditionally recommended 10,000 steps a day (which can take 1-2.5 hours depending on your health, speed and surface). It’s even quicker than a new recommendation of 7,000 steps a day2 (approximately an hour). Simply pop your trainers on, step outside and you’re off.

  • More chance for mindfulness. A slower pace can give you time to take in your surroundings – the views, sounds, smells. Focus on each step and each breath to improve awareness, tranquillity and mental clarity. This can help reduce stress and improve your overall wellbeing.

  • More likely to stick with it. It can be less monotonous than steady state walking – keeping you more engaged and motivated to continue with it. You might even notice more health benefits (although this can vary on individual preferences, fitness levels and specific health goals). Its efficiency is also a winner for time-strapped walkers.

  • It challenges the ‘all or nothing’ view of fitness. It breaks this mindset by showing you don’t need to push yourself to exhaustion to see results. Moderate, consistent effort can lead to better long-term progress than occasional intense workouts3. Exercise doesn’t need to be extreme to be effective.

  • Builds cardiovascular strength in a way that feels manageable, not overwhelming. It boosts stamina over time, which can encourage you to try more demanding workouts such as jogging or running3, should you decide to take that next step in your fitness journey.

  • Breaks down 150 mins of weekly exercise into manageable chunks. The recommended 150 minutes of moderate intensity activity for adults a week4 can sometimes feel unachievable for those who are tight on time or struggling to find exercise they enjoy. But if you reposition it as 5 x 30 minutes of Japanese walking a week, where you can enjoy the mental health benefits too, this goal can feel much more achievable (and enjoyable).

The health and wellbeing benefits of Japanese walking

Interval walking training can have several positive outcomes for your body and mind, such as:

  • Increased aerobic capacity.
  • Better heart health.
  • Stronger leg muscles.
  • Lower blood pressure.
  • Lower blood sugar.
  • Reduced risk of lifestyle-related diseases (LSDs).
  • Increased calorie burn.
  • Better mood, as your body releases mood-boosting hormones including endorphins, oxytocin and dopamine.
  • Gets you out in nature, which can reduce stress, increase short term memory and cognition, encourage mindfulness and even help with creativity. Read more > The mental health benefits of spending time in nature 

Benefits can vary depending on where you are in your fitness journey

Japanese walking is mostly beneficial to those that rarely exercise or mostly do low-intensity workouts that don’t elevate your heart rate much. It’s particularly helpful to those who want to lose weight or manage their health, without the intensity of running.

While many studies on IWT are based on consistently doing it at least four times a week for at least 30 minutes, you can still see the health benefits should you start out smaller. Only 10-20 minutes of IWT per session at least four times a week still has the potential to improve your wellbeing5.

If you’re already running several miles 5-6 times a week, IWT likely won’t improve your cardiovascular or physical fitness. This is because your muscles and cardiovascular system are already used to working beyond the level of intensity that fast-walking intervals demand. You probably won’t be able to achieve 70% of your max heart rate without breaking into a run5.

Backed by stats

Shinshu University’s 2007 study1 laid the groundwork for interval walking training by looking at its effects of high-intensity IWT on the physical fitness and blood pressure of middle-aged and older adults.

Over 5 months, 186 women and 60 men with an average age of 63, either did high-intensity IWT (doing five or more sets of Japanese walking at least four days per week), moderate-intensity continuous walking training (walking for 50% of their peak aerobic capacity for at least 8,000 steps, four days per week), and no walking.

The group that did at least four 30-minute sessions of interval walking per week developed better physical fitness.

They had less inflammation, and were also better protected against age-related health problems. Findings from the study included:

  • Peak aerobic capacity increased 9% after five months.
  • Thigh strength increased by 13% and hamstring strength by 17%.
  • Reduction in resting systolic blood pressure due to increased physical fitness and suppressing genes associated with inflammation, which is linked to high blood pressure.

A 2019 study6 also found that regular interval walking training reduces the risk of lifestyle-related diseases (LSD) such as type 2 diabetes and heart disease in middle-aged and older people. Those who did 30 minutes of IWT at least four times per week for five months reduced their ‘LSD score’ by an average of 17%. (LSD score was based on factors like blood pressure, body mass index, blood glucose, and cholesterol.) The study also found that IWT improved aerobic capacity by 14% on average.

Recent research also backs up the benefits, including a 2025 study7 in the Journal of Diabetes Investigation, which found that following an IWT routine, participants with diabetes and lower extremity weakness developed better walking ability and saw an improvement in health-related quality of life factors, such as pain and energy levels.

Should I try Japanese walking?

Moving more is undoubtedly good for you – but don’t go too hard or too fast as it can lead to injury and / or burnout. Start where you are, not where you want to be. By progressing slowly and keeping it enjoyable, you’re more likely to keep it up and enjoy the longer-term health and wellbeing benefits.

If you have a medical condition, movement restrictions or injury, it’s important to seek professional medical advice before trying something new.

Can I walk for longer than 30 minutes and more regularly, if I want to?

You can – but once you hit 50 minutes of fast intervals per week, you won’t see many additional fitness and health benefits beyond this6.

How can I ensure I’m alternating between the recommended intensities?

If you want to be exact, you can calculate your maximum heart rate by subtracting your age from 220. Once you have that number, multiply it by .4 and .7 to determine your heart rate during the 40 and 70% effort. Then, you can use a fitness tracker or heart rate monitor to make sure you’re staying around those numbers during each interval5.

Or – simply go by feel.

You can also rely on your rate of perceived exertion (RPE). Think about how you feel on a scale of 1 to 10 with 1 being almost no effort, and 10 being an all-out, exhausting effort. As you’re using the Japanese walking method, the slower intervals should feel like a 4 out of 10 effort, while the faster intervals should feel like a 7 out of 10 effort.

Another way to tell that you’re doing it right is that at 40% of your max capacity, you should be able to easily hold a conversation for a long time. At 70% effort, you should still be able to talk but feel a little out of breath5.

Staying safe

If you’re walking outdoors, choose a path with smooth surfaces, and ideally a route that doesn’t cause you to stop.

Make sure you’re clearly visible to other people / drivers by wearing reflective clothing. There are also safety kits available online, that include items such as an LED headlamp, reflective gear and red strobe lights.

Choose well-lit, populated routes at night and stay alert, avoiding distractions such as headphones. Always let someone know your route and expected return time. You can also carry a mobile phone and personal safety device to enhance your security.

During the darker, colder months, you could consider Japanese walking on a gym treadmill or a walking machine at home. (Always follow safety instructions.)

With the above in mind, will you be finding ways to incorporate Japanese walking into your week?

References 

  1. Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people – National Library of Medicine
  2. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis – The Lancet Public Health
  3. How the Japanese walking method can boost work-life balance – Forbes 
  4. Physical activity guidelines for adults aged 19-64 – NHS
  5. What is Japanese walking? – Women’s Health
  6. High-intensity walking time is a key determinant to increase physical fitness and improve health outcomes after interval walking training in middle-aged and older people – National Library of Medicine
  7. Effects of high‐intensity interval walking training on muscle strength, walking ability, and health‐related quality of life in people with diabetes accompanied by lower extremity weakness: A randomized controlled trial – National Library of Medicine