Overview

• Users alternate three minutes of brisk walking at about 70% of aerobic capacity with three minutes of slower recovery walking for at least 30 minutes per session.
• Research dating back to a 2007 Shinshu University study in Mayo Clinic Proceedings found interval walkers improved aerobic capacity, blood pressure and thigh strength more than those doing continuous walking even with similar energy expenditure.
• TikTok virality prompted federal guidance to endorse the method as a time-efficient alternative to traditional step-count goals.
• Participants report enhanced cardiovascular fitness, improved blood-sugar control, visceral-fat reduction and mood improvements from the low-impact routine.
• Experts advise anyone with cardiovascular or joint concerns to seek medical clearance and to pair interval walking with resistance exercises for balanced muscle and bone health.