Overview

• The protocol calls for alternating three minutes of higher-intensity walking with three minutes of lower-intensity walking over at least a 30-minute session, typically performed four times per week.
• A 2007 Shinshu University study found interval walking achieved greater reductions in body weight and blood pressure compared to continuous low-intensity walking at 8,000 steps per day.
• Research among adults aged 65–80 showed the regimen reversed age-related muscle cell deterioration and increased leg muscle power.
• Federal health authorities now recognize the method as a viable way to fulfill the guideline of 150 minutes of moderate-intensity activity per week plus strength training, with medical clearance advised for at-risk individuals.
• The trend has surged on TikTok and lifestyle outlets, boosting its global appeal as a low-impact, equipment-free HIIT alternative that can be done indoors or outdoors.