Overview

• Social media, led by Eugene Teo’s viral TikTok, propelled the 2007 Japanese interval walking protocol into widespread practice.
• The method alternates three minutes of fast-paced walking with three minutes of slower recovery for 30-minute sessions at least four times weekly.
• Research links the routine to greater reductions in blood pressure, increased muscle strength and aerobic capacity compared with continuous walking.
• Experts caution that extra benefits average around five percent more than regular walking and advise flexible pacing over rigid intervals.
• Physicians recommend individuals with uncontrolled cardiovascular issues or severe joint conditions obtain medical clearance before starting.