Overview

• The Japanese walking method alternates three minutes of brisk walking with three minutes at a slower pace for a 30-minute total session.
• Early research by Shinshu University found superior blood pressure reductions compared with continuous walking and step-count targets.
• Global fitness media and TikTok creators are offering customization tips—from adjusting interval lengths to adding wrist weights or using terrain variations—and integrating guides into wearable-device features.
• The low-impact approach delivers HIIT-style cardiovascular and metabolic benefits akin to sprint intervals without joint strain and can improve VO2 max.
• Experts caution that individual responses vary and call for further comparative trials to determine whether interval walking reliably outperforms steady-state walking.