Also known as interval walking, Japanese walking is the latest workout trend to sweep social media, claiming to improve cardiovascular health, support weight loss, and boost endurance.
A long-practiced method in Japan is making waves on TikTok: “Japanese walking,” also known as interval walking training, is a simple workout technique that requires no gym, no app, and no special gear. Supporters claim it can improve cardiovascular health, support weight loss, and boost endurance — all in just 30 minutes a day.
The method, originally developed in Japan, alternates between fast and slow walking in timed intervals. The trend has resurfaced on TikTok and other platforms, with users sharing personal stories and visual guides to the technique, many reporting improvements in mood, weight, and general health.
Instead of walking at a consistent pace for half an hour, participants walk briskly for three minutes, then slow down for another three. This cycle is repeated for a total of 30 minutes. The intervals help create varied cardiovascular exertion, which can lead to stronger results than steady-state walking.Recent findings suggest that this type of interval training can improve blood pressure, cardiovascular endurance, and even cognitive function and sleep. Researchers note that the body responds well to alternating intensities, which activate different muscle groups and energy systems.
Studies show that the alternating pace helps maintain motivation and consistency. While many people give up on steady, fast-paced walks because they feel monotonous or exhausting, Japanese walking offers built-in variety. Approximately 60% to 90% of study participants are able to keep with the program over time.
Benefits of interval walking
Calorie burn depends on several factors, including age, body weight, walking speed, and overall health. Generally, a 30-minute session can burn between 150 and 250 calories. Increasing pace or duration over time can further improve weight loss outcomes.One of the biggest draws of this workout is its accessibility: you don’t need a gym membership or expensive equipment. Outdoor landmarks, such as mailboxes, street signs, or storefronts, can be used to signal when to speed up or slow down.
During fast segments, you should find it difficult to speak in full sentences. During recovery segments, you should be able to talk easily but still feel slightly out of breath: a sign that your body is still working.
Unlike popular step-counting goals that can take hours to achieve, interval walking meets many of the same health standards in half an hour, four to five days per week. Adding two days of strength training is enough to meet international recommendations for physical activity.
In addition to physical gains, interval walking may support mental well-being. Research indicates that walking, especially outdoors, can help alleviate symptoms of anxiety and depression, improve sleep quality, and promote feelings of calm. Exposure to natural light and outdoor sounds may also contribute to these effects, experts say.
If you're new to exercise, experts recommend starting with 15-minute sessions, once or twice a day, and gradually working up to a full 30-minute workout. As always, if you have preexisting health conditions or haven't exercised in a while, consult a medical professional before beginning any new routine.
For most healthy individuals, Japanese walking offers a low-barrier, time-efficient way to stay fit, improve mood, and feel better overall.
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