Japanese walking: how to do the 3-minute interval method
Japanese walking is a simple interval routine: 3 minutes of fast walking, then 3 minutes of slow walking, repeated 5 times. That is about 30 minutes, and the research protocol did it at least 4 days a week.
- Walk slowly for a few minutes to warm up.
- Walk fast for 3 minutes: breathing harder, talking takes effort.
- Walk slowly for 3 minutes: an easy stroll to recover.
- Repeat 5 times (30 minutes in total).
- Do it at least 4 days a week.
What is Japanese walking?
Japanese walking is the popular name for interval walking training (IWT), developed by Professor Hiroshi Nose and Dr. Shizue Masuki at Shinshu University in Matsumoto, Japan. Instead of walking at one steady pace, you switch between fast and slow. The fast part is what does most of the work; the slow part lets you recover so you can go fast again.
How fast is "fast"?
In the studies, the fast phase was about 70% of each person's peak aerobic capacity and the slow phase about 40%. In everyday terms: fast means you can still talk, but you would not want to sing. Slow means a relaxed stroll. You do not need to measure anything; your breathing is a good guide.
What did the research find?
In a randomized study of 246 adults with an average age of 63, people who did interval walking for five months, at least four days a week, improved their peak aerobic capacity by about 9% and their knee extension and flexion strength by 13–17%. Their systolic blood pressure dropped more than in the group that walked at a steady, moderate pace (Nemoto et al., Mayo Clinic Proceedings, 2007, PMID 17605959).
A later study of 679 people over five months reported similar gains in fitness (Masuki et al., Mayo Clinic Proceedings, 2019, PMID 31477320). Walking in general also helps the mind: a 2024 review of 75 randomized trials found fewer symptoms of anxiety and depression in people who walked (PMID 39045858).
Japanese walking vs. 10,000 steps
| Japanese walking | 10,000 steps | |
|---|---|---|
| Time | About 30 minutes | Often 90 minutes or more |
| Effort | Alternates fast and slow | Mostly one steady pace |
| Research | Randomized trials on fitness and strength | A round number, not a protocol |
Can you do Japanese walking on a treadmill?
Yes. Pick a slow speed you could keep up all day and a fast speed that makes you breathe harder, then switch every three minutes. A good starting point is around 3–4 km/h (2–2.5 mph) for slow and 5.5–6.5 km/h (3.5–4 mph) for fast; adjust until the fast part makes you breathe harder. A slight incline makes the fast part harder without running.
Common mistakes
- Fast part too easy. If you can chat comfortably, speed up a little.
- Skipping the slow part. Recovery is part of the method.
- Watching the clock. Counting six-minute rounds in your head is tiring; let a timer cue the switches.
- Doing too much on day one. Start with three days a week and build up.
How Ayumi helps
Ayumi was made for exactly this routine. It counts the rounds, cues every switch with a vibration and a voice so your phone can stay in your pocket, shows your week as a rope of paper stars, follows the five-month journey from the study and lets you walk with friends. It works on iPhone and Apple Watch, indoors and outdoors.
This guide is general information, not medical advice. If you have a heart condition or other health concerns, talk to your doctor before starting a new exercise routine.
Try Japanese walking with Ayumi