Japanese Walking: What It Is and How to Start Today

Slug: japanese-walking-method-how-to-startPillar: Health and Fitness > Healthy EatingKeyword: Japanese walking method beginnersExcerpt: Japanese walking — or interval walking training — saw nearly 3,000% growth in search interest in 2026. Here's what it is, why it works, and how to start as a complete beginner.

What Is Japanese Walking?

Japanese walking, more formally known as Interval Walking Training (IWT), was developed by researchers at Shinshu University in Japan, led by Professor Hiroshi Nose. The method is simple: alternate between three minutes of brisk, fast-paced walking and three minutes of slower, recovery-pace walking, repeated for 30 minutes total (typically five to seven cycles).

Interest in this method grew by 2,986% in 2025–26, according to Google Trends data analysed by Athletech News, making it one of the fastest-growing fitness trends globally. The appeal is clear: it's free, requires no equipment, can be done anywhere, and the research behind it is unusually strong for a low-cost exercise method.

The Science Behind It

A major study published in the Mayo Clinic Proceedings tracked over 5,000 middle-aged and older adults using IWT for five months. Compared to a control group doing continuous moderate-paced walking, the IWT group showed significantly greater improvements in aerobic fitness (VO2 max), muscle strength in the legs, and blood pressure. Participants also reported better sleep quality and reduced knee pain.

The mechanism is straightforward: the alternating intensity creates a cardiovascular training effect similar to traditional high-intensity interval training (HIIT), but at a much lower impact level. The recovery periods prevent fatigue from accumulating while still keeping the heart rate elevated above resting levels, triggering adaptations in the cardiovascular system and leg muscles.

How to Get Started: The Basic Protocol

The standard protocol developed by Professor Nose's research team is as follows:

Warm-up: Walk at an easy, comfortable pace for 5 minutes to prepare your joints and cardiovascular system. Main set: Alternate 3 minutes of fast walking (you should be breathing noticeably harder, around a 6–7 out of 10 effort level — you can speak in short sentences but not hold a full conversation) with 3 minutes of slower walking (around 3–4 out of 10 effort — comfortable, conversational). Repeat this cycle 5 times for a 30-minute main set. Cool-down: 5 minutes of easy walking.

Total time: approximately 40 minutes. Aim for 4–5 sessions per week.

How to Judge Your Effort Level Without a Device

You don't need a heart rate monitor to do this effectively. During the fast intervals, you should feel warm, slightly breathless, and aware of your effort — but still in control. If you can't string five words together, slow down slightly. During recovery intervals, your breathing should return to near-normal within 60–90 seconds. If it doesn't, reduce the intensity of your fast intervals until your fitness improves.

A simple alternative: during fast intervals, walk fast enough that you'd rather not be asked a question.

What to Wear and Where to Walk

The only equipment requirement is a supportive pair of walking or running shoes that fit well and offer adequate cushioning. Avoid flat-soled casual shoes for sustained walking, as they provide insufficient support. Comfortable, breathable clothing appropriate for the weather is all else you need.

Japanese walking can be done anywhere — pavements, parks, treadmills, or tracks. Flat terrain is easiest for beginners; once you're comfortable with the intervals, gentle inclines during the fast phases add a useful challenge. If you're walking on roads, face oncoming traffic and use pedestrian crossings.

Building Up Over Time

In the first two weeks, you may find the fast intervals genuinely challenging. This is normal and expected — your body is adapting. Resist the urge to cut the fast intervals short; instead, reduce their intensity slightly if needed and build back up. By weeks three to four, most beginners report that the same intervals feel noticeably easier, indicating real cardiovascular improvement.

After 6–8 weeks, you can progress by: extending the fast intervals to 4 minutes; increasing to 6 cycles instead of 5; or incorporating gentle hills during fast intervals. The original research protocol recommends continuing 4–5 sessions per week for sustained benefits.

Who Is Japanese Walking For?

The original IWT research specifically studied middle-aged and older adults, making it one of the few fitness methods with strong evidence specifically for this group. However, it's suitable for almost anyone who can walk — beginners, those returning to exercise after injury or illness, and those who find traditional HIIT too high-impact. If you have any existing cardiovascular condition, joint problems, or have been sedentary for an extended period, consult your GP before starting any new exercise regime.

Frequently Asked Questions

How many steps is Japanese walking?

A 40-minute Japanese walking session typically produces between 3,500 and 5,000 steps depending on your stride length. It's less about step count and more about alternating effort levels. Combining IWT with general daily movement can comfortably reach 8,000–10,000 daily steps.

Can I do Japanese walking on a treadmill?

Yes — a treadmill works well. Set a slower speed for recovery phases (typically 3.5–4.5 km/h) and a faster speed for the intense phases (5.5–7 km/h for beginners, adjusting based on your fitness level). The treadmill's incline feature can also simulate the outdoor variation that makes walking more challenging.

Is Japanese walking better than regular walking?

For improving VO2 max, blood pressure, and leg strength, the research suggests IWT produces meaningfully better results than continuous moderate-paced walking of the same duration. For general daily movement and wellbeing, any walking is excellent. IWT is simply a more structured, higher-return use of the same 40 minutes.

How soon will I see results from Japanese walking?

The Shinshu University study found measurable improvements in aerobic fitness after 5 months of regular practice. Many participants reported feeling fitter and more energetic within 4–6 weeks. Consistency is the key variable — results come from repeated sessions over weeks and months, not occasional efforts.

Can I do Japanese walking every day?

The research protocol uses 4–5 sessions per week with rest days for recovery. Daily sessions are fine if you're comfortable, but ensure at least two rest or easy-walking days per week to allow muscle recovery, particularly in the early weeks.

For more fitness tips and guides, visit our Health and Fitness hub, or explore our guide to building a sustainable wellness routine.