The Japanese Walking Method Is Having A Moment, And The Science Is Genuinely Impressive

Hot girl walks got us out the door. Cozy cardio made treadmills feel less depressing. And now the Japanese walking method is making a strong case for being the most effective walking trend we've covered yet — because unlike most things that go viral, this one has nearly 20 years of peer-reviewed science behind it.

Also known as interval walking training (IWT) or the 3-3 walking routine, the Japanese walking method is as simple as it sounds: you alternate between brisk and easy walking in three-minute blocks for 30 minutes. That's it. No gym, no equipment, no complicated programming. Just a timer and a good pair of trainers.

How to do Japanese interval walking

1. Walk for three minutes at a brisk pace. Lead scientist Dr Hiroshi Nose says your rate of perceived exertion (RPE) should be about 6 or 7 out of 10. 

2. Walk for three minutes at a gentler pace. Your RPE should be at about 4 out of 10.

3. Repeat five times for a total walking time of 30 minutes.

In the original experiment, they compared a group that used the 3-3 method three times a week with a control group that walked at a continuous pace (about 4 on the exertion scale) and found the 3-3 walkers improved in everything from blood pressure readings to aerobic fitness and leg strength. 

If you’re unfamiliar with how to measure your rate of perceived exertion, a good way to think about it is to consider how easy or difficult you find it to talk during your workout. When you’re walking at a gentler pace, you should find it easy to carry on a conversation, but as you dial up the intensity, it should become more difficult (but not impossible).

And yes, you can do it on a treadmill! Depending on your treadmill, you can either pre-program the entire workout and hit 'Start', or just start walking and manually increase or decrease the speed every three minutes.

How often should you do Japanese interval walking?

The original research protocol had participants doing it three to four times a week, and that's still the recommended sweet spot. Research shows that doing this 30-minute cardio session at least four days a week produces the biggest improvements in aerobic fitness, blood pressure, and muscle strength.

Where did the Japanese walking method even come from?

While this style of interval walking has skyrocketed in popularity recently, the idea first originated in 2007 when a group of scientists at Japan’s Shinshu University began developing walking programs for middle-aged and older populations. 

They chose to focus on walking for its practicality and low barriers to entry (after all, you don’t need fancy equipment or access to a gym to hit the pavement) and ultimately developed the 3-3 walking routine we know today.

What are the benefits of 3-3 interval walking? 

Can significant health gains really be as simple as a walk in the park? Yes! We know that walking is a great form of exercise, and the benefits of this walking routine can include:

• Improved cardio fitness and VO2 max

• Reduced blood pressure

• Improved leg strength

• Reduced risk of lifestyle diseases such as diabetes and heart disease

• Reduced risk of high-impact exercise injuries

• Improved cognitive function and mental wellbeing

• Enjoyment (if you get bored with steady-state walking, interval walking is far more interesting)

• Its short duration and accessibility are also huge bonuses - you can do it anywhere with a timer and good sneakers

What’s more effective: Japanese interval walking or 10,000 daily steps?

Well, effective in terms of what? Firstly, it's worth noting that the whole idea of aiming for 10,000 steps a day actually originated with a marketing campaign. Most research has found that aiming for 5,000-8,000 steps a day is enough to reap the benefits of walking, so hitting that 10,000-step number shouldn’t be seen as the holy grail of walking metrics. In saying that...

• If you want an effective cardio session in a short time window, the Japanese walking method wins. It only takes 30 minutes, whereas hitting 10k steps will take over an hour of walking.

• If you want a daily goal that gets you moving more, 10k steps wins simply because it takes longer.

• If you're interested in the cardiovascular benefits, intervals are fantastic for that by giving your heart and lungs more of a challenge than a steady state walk.

• If you're on a weight loss journey, aiming for 10k steps will likely burn more calories overall, but burning calories is never on our list of reasons to exercise. Learn to love movement for how it makes you feel, then pair your workout routine with good nutrition to support any weight loss goals.

• You can also find the Japanese walking method in the Sweat app if you want to log it as one of your weekly cardio sessions!

Frequently asked questions about the Japanese walking method

Is the Japanese walking method good for you? Yes! It offers a wide range of health benefits supported by research.

Is Japanese interval walking good for weight loss? Because you're working harder during the fast intervals, you use more energy than if you just did 30 minutes of steady-state walking. Over time, this may contribute to weight loss when paired with healthy eating. It's not a silver bullet, but it can help to support your goals.

Is the Japanese walking method beginner-friendly? Absolutely. The beauty of this method is that the effort levels are relative to your fitness. Your fast pace doesn't need to look like anyone else's. Start where you are and build from there.

How is Japanese walking different from regular walking? Regular walking maintains a steady pace throughout, while Japanese interval walking alternates between fast and slow to challenge your muscles, heart, and lungs more effectively, without the impact on your joints that running has.

Don’t forget to log your 3-3 interval walks in the Sweat app 

The Japanese walking method is proof that the best workouts aren't always the flashiest ones. Thirty minutes, a good playlist, and the willingness to push yourself for three minutes at a time — that's genuinely all it takes. Whether you're brand new to fitness or looking to level up your walks, this one's worth a go.

Ready to try the Japanese walking method for yourself? You can track your steps, distance and log each walking workout in the Sweat app. To add an interval walk, go to the Planner section of the app and hit the “+” symbol in the bottom right corner. There, you can add your session and include any notes. 

The Activity section of the app is also a great place to track your progress and the metrics that matter to you. To connect the Activity tab with your phone’s health data, tap on any card (so your steps, distance, water or active calories) to launch the permissions screen and select "Allow Health Access" and select the metrics you want to see in the Sweat app.