Easy. Simple. Effective. Japanese interval walking is a low-impact cardio routine that brags better health benefits than casual walking – but doesn’t demand extra time, money or fancy equipment.
If you’re short on time or hesitant to try more complex fitness techniques that could risk injury, this high-intensity walking workout might be the perfect fit for your lifestyle.
How to Do Japanese Interval Walking
The benefits of walking are well-known – which is why so many people have jumped aboard the step-counting craze offered by various fitness trackers and smartwatches. But another popular approach to exercise, high-intensity interval training (HIIT), is also touted for its ability to maximize cardiovascular results in a shorter window of exercise time.
Interval walking essentially combines the two, offering an easier entry into the world of HIIT. This workout, which was developed in Japan and offers measurable results, works like this:
- Fast walk for 3 minutes. A brisk, high-intensity pace should feel like significant effort without turning into a trot. Imagine walking as if you’re late for a meeting or trying to cross a busy street when the hand signal starts blinking.
- Slow walk for 3 minutes. Your casual pace should feel comfortable and easy without slowing down to an aimless stroll. Keep a target in mind and continue walking forward with moderate-intensity at a steady pace.
- Complete 5 rounds for a total of 30 minutes of uninterrupted activity.
Health Benefits of Interval Walking
Japanese interval walking is a lot more fun than just walking casually for a half hour – and it makes time spent ‘working out’ go by faster. With Japanese interval walking, the short 3-minute intervals keep the mind engaged, helping to focus on movement without getting bored, while the activity itself is pretty simple. That’s key for combatting a sedentary lifestyle in the long run. One benefit of this structured interval walking strategy is that people tend to stick with it longer, getting more aerobic activity simply because they’re less likely to quit.
And the longer you stick with it, the better the benefits! As one study revealed, people who made interval walking a habit (4 times a week for at least 3 months) experienced lower blood pressure and cholesterol levels, improved muscle strength and aerobic capacity, better immune system functioning, and reduced depression symptoms than people who did continuous, moderate-intensity walking without the interval format.
Small change to your walking routine, big difference.
How to Enhance Your Walking Routine for Even More Benefits
- Make it social. Walk with a friend to boost connection and comradery.
- Add weights. A weighted vest or belt can increase cardio without getting in the way of your stride.
- Go outdoors. Natural sunlight can boost vitamin D and help regulate circadian rhythms for better sleep.
- Maximize your time. Listen to a podcast, reflect on the day, or use the time to brainstorm new ideas for work or home. Combining cognitive activity with the upbeat, steady pace of interval walking is fantastic for organizing thoughts and getting clarity.
Walk on!
