My Mom always says this to me, “If you are not waking, you are not fit.” I argue with her that I am into aerobics, zumba, and yoga. However, she would retort that all these are add-on exercises. If a person doesn’t walk regularly, she is not fit, by her standards.

When I was young, I used to go for morning walks with my Papa (father). He walks quite fast, and thanks to him, I got into the same habit of walking briskly. We are just one pace short of running. My friends complain that they can’t keep up with my pace when we walk together.

Earlier, people were not able to track their steps. But with the invention of pedometers, health apps, and fitness bands, people can now count their steps and put in extra effort if they do not meet the daily requirement, which is 10,000 steps a day – the gold standard of simple fitness.

What if I tell you that you can get fit even if you do not clock in 10,000 steps every day? Surprised?! A new walking trend is here. It doesn’t require you to monitor your steps. Yes, that’s true. Instead, it focuses on how you walk (your style) and not how far you walk (number of steps).

Say Hello to Japanese Walking a.k.a. Interval Walking Training (IWT)! This science-backed fitness method developed in Japan is both time-efficient and goal-oriented. A smarter way to walk, it alternates brisk walking with slower-paced recovery. The best part is that it gives results in less time than traditional walking.

Just like many fitness fads, Japanese walking is trending on social media. Fitness enthusiasts vouch for its simplicity and benefits. But is it really better than the daily 10,000 steps? Read more to know what Japanese Walking is, how it works, and why it is trending.

What Is Japanese Walking (IWT)?

Japanese Walking, also known as Interval Walking Training (IWT), is a fitness method developed in Japan that alternates between three minutes of brisk walking and three minutes of slow walking, repeated for 30 minutes. Research shows it improves cardiovascular health, lowers blood pressure, boosts strength, and supports weight loss more effectively than steady walking.

If you are into interval training, you will definitely like Japanese Walking. At its core, Japanese Walking is a structured form of interval training, but instead of sprints or high-intensity gym workouts, it uses walking as the exercise medium.

Here’s how it typically works:

• Walk briskly (high intensity) for three minutes
  
• Walk slowly (recovery pace) for three minutes
  
• Repeat this cycle for five sets
  
• Total workout time: 30 minutes
  

That’s it. Simple, manageable, and effective. Isn’t it?

The method was first developed by Professors Hiroshi Nose and Toshiaki Masuki in Japan back in 2007. They were looking for a practical and low-impact form of exercise that delivers measurable health improvements. Their research proved that alternating intensities could provide greater cardiovascular and metabolic benefits than steady, moderate-paced walking.

Why Is the Japanese Walking Routine Trending?

So why is the internet buzzing about something as simple as walking in intervals? People across the globe are getting attracted to the Japanese Way of Life. People in Japan are healthy, fit, and have higher life expectancies than those in other countries. The food they eat, the meditation they practice, or their exercise routine – all things Japanese are trending!

Japanese Walking became popular owing to three factors: proven science, accessibility, and social media storytelling. Here are other reasons that made Japanese Walking popular.

1. Proven Health Benefits

Studies have shown that compared to walking at a steady pace, Japanese Walking leads to:

• Better blood pressure control
  
• Improved cardiovascular health
  
• 20% increase in leg strength
  
• 40% increase in peak exercise capacity
  
• Enhanced metabolism and weight management
  

2. Accessibility & Simplicity

What I liked about Japanese Walking is that it is quite simple and easy to stick to – No fancy equipment, no gym memberships, no steep learning curve. All I need is a pair of comfortable shoes and about 30 minutes from my routine (that’s not too much, right?). Unlike running, which stresses my joints, interval walking is gentle yet powerful, making it suitable for people of all ages and fitness levels, including kids.

3. Social Media Buzz

On TikTok and Instagram, fitness influencers have repackaged Japanese Walking into quick, engaging videos. They highlight its benefits, compare it to the outdated 10,000-step rule, and show how easy it is to try. This mix of science-backed evidence and relatable storytelling has made it a viral sensation.

Japanese Walking vs. The 10,000 Steps Myth

For years, health trackers and wellness campaigns have glorified 10,000 steps a day. People who walk for more than 10,000 steps a day are considered to be the OG of fitness enthusiasts.

But here’s the surprising truth:

• The 10,000-step benchmark was never rooted in science – it originated from a Japanese marketing campaign for a pedometer in the 1960s. Wait, what?
  
• Recent studies show that even 4,000 steps daily can reduce the risk of early death. Quite a relief to read this!

The real differentiator isn’t the number of steps – it’s intensity. That’s where Japanese Walking shines. By pushing the body into short bursts of effort and then allowing recovery, IWT trains your heart, lungs, and muscles to adapt more efficiently.

Health Benefits of Japanese Walking

Let’s break down the main perks:

1. Improves Cardiovascular Health
   Japanese Interval walking helps lower blood pressure and improves circulation, protecting against heart disease.
   
2. Builds Strength & Endurance
   Research shows participants of Japanese Walking gained 20% more leg strength and a 40% boost in endurance over time compared to regular walkers.
   
3. Supports Weight Loss & Metabolism
   The bursts of brisk walking elevate calorie burn and fat oxidation. It’s particularly useful for breaking through weight-loss plateaus.
   
4. Protects Against Ageing
   Long-term practitioners showed resistance to age-related declines in physical capacity, essentially keeping their bodies ‘younger’ for longer, just like yoga.
   
5. Boosts Mental Health
   Like all forms of exercise, walking releases endorphins. But Japanese interval walking, with its bursts of effort, has been linked to enhanced mood, focus, and even brain health.
   
6. Safer on Joints
   Unlike jogging or high-impact workouts, Japanese interval walking delivers cardio benefits without pounding the knees and hips.
   

6 No-Brainer Easy Exercises That You Can Do at Home

How to Practice Japanese Walking

Here’s a step-by-step guide for beginners:

1. Warm Up: Start with 5 minutes of easy walking.
   
2. Intervals:
   
   • Walk briskly for 3 minutes (your heart rate should increase, and you should feel slightly breathless).
     
   • Slow down for 3 minutes (recover at a conversational pace).
     
   • Repeat this cycle 5 times.
     
3. Cool Down: Finish with 5 minutes of relaxed walking.
   

Tip: “To do interval training properly, there should be a clear delineation between the brisk and the slow,” says trainer Brent Blaudow. You should feel your heart rate rise during the fast pace and recover during the slow phase.

Who Should Be Cautious?

While Japanese Walking is generally safe, certain groups should check with their doctor before starting:

• People with uncontrolled high blood pressure
  
• Those with severe arthritis or balance issues
  
• Individuals recovering from cardiac events
  

If you’re new to exercise, experts recommend starting with regular walking first, then gradually working up to intervals.

Why Japanese Walking Is a Beginner-Friendly Workout

Personal trainers and wellness experts call Japanese Walking an ideal entry point to fitness. Here’s why:

1. Low Entry Barrier – Just shoes and 30 minutes.
   
2. Progressive Adaptation – Gently introduces your body to interval training without overwhelming it.
   
3. Low Commitment, High Return – Effective but gentle enough to do daily.
   
4. Measurable Results – Tangible improvements in strength, endurance, and blood pressure without intimidating workouts.
   
5. Gateway to More Fitness – Builds stamina and confidence that often lead people to explore jogging, cycling, or strength training.

Weaving Japanese Walking Into Daily Life

The beauty of this method is that it doesn’t require a special setting. You can integrate it into your day seamlessly:

• During your commute: Get off one stop early and walk the rest in intervals.
  
• On your lunch break: Dedicate 30 minutes to alternating fast and slow walking.
  
• Morning routine: Use it as a refreshing way to start the day.
  
• Errands & chores: Add intensity by walking briskly when carrying groceries or taking the stairs.
  

Is Any Walking Good Enough?

Here’s the bottom line: any form of walking is beneficial.

A large-scale study found that as few as 4,000 steps a day can reduce the risk of early death. So if interval walking feels intimidating at first, don’t dismiss regular walking; it still protects your health, boosts your mood, and keeps you active.

But for those who want to break through plateaus, improve fitness faster, and make the most of limited time, Japanese Walking is proving to be the smarter approach.

FAQs About Japanese Walking

1. What is Japanese Walking?

Japanese Walking, also called Interval Walking Training (IWT), is a fitness method developed in Japan. It involves alternating three minutes of brisk walking with three minutes of slow walking, repeated for 30 minutes.

2. Is Japanese Walking better than 10,000 steps a day?

Yes, research suggests Japanese Walking is more effective than simply hitting 10,000 steps. Unlike steady walking, the intervals challenge your cardiovascular system, improving endurance, strength, and blood pressure control in less time.

3. How often should I do Japanese Walking?

Experts recommend starting with 3 sessions per week, each lasting about 30 minutes. As your stamina improves, you can gradually increase to 4–5 sessions weekly.

4. Can Japanese Walking help with weight loss?

Yes. Interval walking can burn more calories and fat than steady-paced walking because the bursts of brisk movement raise your heart rate and metabolism. It’s also effective for breaking through weight-loss plateaus.

5. Is Japanese Walking safe for everyone?

Japanese Walking is low-impact and safe for most people. However, if you have uncontrolled high blood pressure, severe arthritis, balance issues, or a recent heart condition, check with your doctor before starting.

6. Do I need special equipment for Japanese Walking?

No. All you need is a pair of comfortable shoes and 30 minutes. That’s why it’s considered one of the most accessible fitness routines.

7. Can I replace my regular walk with Japanese Walking?

Yes, but it doesn’t have to be either-or. Any walking is beneficial. You can do Japanese Walking a few days a week while still enjoying relaxed, steady walks on other days.

Final Thoughts: Should You Try Japanese Walking?

The rising popularity of Japanese Walking isn’t just hype; it’s science meeting accessibility. In just 30 minutes a day, you can experience better cardiovascular health, greater strength, and long-term fitness improvements, all without needing a gym or expensive gear.

More importantly, it shifts the mindset around fitness. You don’t have to run marathons, lift heavy weights, or spend hours chasing step counts. You just need to alternate between effort and recovery, a method that’s simple enough for beginners but powerful enough for seasoned exercisers.

So next time you lace up your sneakers, forget about obsessing over 10,000 steps. Instead, give Japanese Walking a try. Your heart, body, and mind may thank you for it. Happy Walking!