Overview

• The technique alternates three minutes of fast walking with three minutes of slow walking for five sets, completing in just 30 minutes.
• Researchers found it delivers a 29-fold boost in aerobic fitness, a tenfold gain in leg strength and three times greater blood pressure improvement compared to 10,000 steps.
• Unlike the one to two hours often needed to hit 10,000 steps, the interval protocol offers comparable or superior health benefits in half an hour.
• Eugene Teo’s TikTok demonstration, shared with his 401,000-plus followers, amassed more than five million views within 48 hours.
• The underlying 2007 study suggests interval walking may counter age-related increases in blood pressure and declines in muscle strength and aerobic capacity.