Overview

• The interval walking routine alternates three-minute bursts of brisk walking with three minutes of slower-paced recovery for 30 minutes without rest.
• Viral TikTok videos along with health outlet explainers have driven widespread adoption of the method by translating academic research into accessible guides.
• Studies originating at Shinshu University and subsequent research have shown greater reductions in blood pressure, cardiovascular improvements and leg strength gains compared with continuous moderate walking.
• As a low-impact form of HIIT, interval walking suits novices and older adults and can be broken into three 10-minute segments daily without losing effectiveness.
• Fitness professionals offer detailed advice on pacing, posture and progression, while some physiologists caution that evidence of clear superiority over steady walking remains limited and recommend medical clearance for at-risk individuals.