The many health benefits of walking are well-established, including enhanced heart health, stronger muscles and bones, and improved mood and memory. Among various walking methods, one that has recently gained popularity on TikTok is high-intensity interval walking, often referred to as “Japanese walking.” This technique is capturing attention for its promise of delivering “10 times the benefits in just 30 minutes” compared to the traditional goal of walking 10,000 steps daily. Content creator @coacheugeneteo and medical professionals like @dramyshah are championing this approach as a “game-changer” that can significantly decrease disease risk while boosting mood.
Japanese walking involves alternating between three minutes of fast walking and three minutes of slower walking, performed for 30 minutes at least four days a week. The term “Japanese walking” was popularized by a study published in 2007, which demonstrated that this walking method lowered blood pressure, strengthened leg muscles, and improved aerobic health among middle-aged and older adults compared to those who walked at a steady, moderate pace. According to Lindsy Jackson, DPT, a physical therapist, “fast walking” means maintaining about 70 percent of your maximum effort, while “slow walking” requires only about 40 percent effort. Fitness trackers or heart rate monitors can help gauge your intensity, but if you don’t have access to these devices, listen to your body: “When you walk fast, you should be breathing harder,” Dr. Ross Arena, a professor and head of the physical therapy department at the University of Illinois, advises.
The interval walking method not only boosts cardiovascular fitness but also burns more calories than steady-paced walking, according to Dr. Sergiu Darabant, a cardiologist at Miami Cardiac and Vascular Institute. “It can improve endurance and fitness capacity in a shorter amount of time,” he adds. Recent studies corroborate these claims; one study from 2025 revealed that older adults who engaged in interval walking for five months saw improvements in leg strength and blood pressure. Additionally, research from 2023 found that interval walking positively impacted cholesterol levels and physical fitness in individuals with type 2 diabetes. A 2024 study indicated that participants over 65 who practiced interval walking showed enhanced endurance and flexibility, while both interval and moderate-intensity walking groups experienced improvements in emotional health, sleep quality, cognitive function, and overall quality of life.
Incorporating faster-paced intervals allows your body to work harder, which can elevate your fitness levels, enhance metabolic health, and lower the risk of chronic diseases. “Alternating your walking pace keeps workouts dynamic,” Dr. Jackson notes, helping to alleviate the monotony often associated with steady walking. Dr. Arena also observes that more intense interval workouts, such as running or cycling, may yield even greater health benefits.
Japanese walking is a highly accessible form of cardio that requires no special equipment and can be done almost anywhere. Experts recommend the following tips for incorporating this technique into your routine:
Wear comfortable shoes. Capozza encourages investing in proper footwear when starting a walking program. Find a suitable time. Whether you prefer walking in the morning or evening, choose a time that works best for you. Walk with a buddy. Having a walking partner can help keep you motivated and accountable. Warm up. Begin your routine with five minutes of slow walking to prepare your muscles and joints. Start slowly. If you’re new to exercise, begin with slower-paced walking and gradually increase your intensity. Create a plan. Start with three minutes of fast walking followed by three minutes of slow walking, and repeat this cycle four to five times, aiming to walk three to five days a week. Track your progress. Use a smartphone app or fitness tracker to monitor your walking intensity and frequency, and gradually increase your intensity over time. Stay hydrated. Drink plenty of water, especially during warm weather conditions. Listen to your body. If you experience pain or excessive fatigue, stop walking and consult your doctor before resuming.Anyone looking to enhance their overall fitness level can benefit from interval walking, according to Capozza. Darabant notes that it's particularly advantageous for those aiming to lose weight or seeking a more intense workout. This method is especially beneficial for individuals with limited time who desire an efficient exercise solution. However, if you have a history of heart or lung problems, or if you struggle with balance, it's crucial to consult your doctor before beginning any new exercise regimen. Jackson also cautions against intense workouts for anyone recovering from an injury or recent surgery. Those who are new to exercise should ease into the fast-walking intervals to prevent injury.
Engaging in walking is undeniably beneficial for long-term health, and incorporating fast-paced intervals can further enhance these benefits. “Any activity that encourages you to move more and sit less is a tremendous health advantage,” Dr. Arena emphasizes. By exploring the method of Japanese walking, you can not only improve your physical health but also enjoy a more varied and dynamic exercise routine.
