Forget 10,000 Steps! Japanese ‘interval walking’ claims to make you fitter in just 30 minutes – Here’s how it works

By Admin

11 Aug, 2025

For years, we’ve been told that 10,000 steps a day is the golden rule for fitness, weight loss, and better health. But a Japanese walking technique is now making waves   and it claims to deliver even better results in far less time. It’s called Japanese interval walking, and it takes just 30 minutes a day.

What is Japanese Interval Walking?
The method is simple: alternate between three minutes of fast walking and three minutes of slow walking for a total of 30 minutes. The “fast” pace should be brisk enough that you can’t speak in full sentences, while the “slow” phase should be slow enough for complete recovery.

Why Experts Recommend It
Dr. Kristian Karstoft, associate professor at the University of Copenhagen, has studied this method extensively. He explains that the alternating intensity mimics high-intensity interval training (HIIT), offering the benefits of running without stressing the joints. It’s particularly effective for middle-aged and older adults, though fitter individuals may need to increase the intensity by jogging during the fast intervals.

How It Works in Real Life
Karstoft describes trying the method in London’s King’s Cross   brisk walking like he was late for a train, then slowing to a near shuffle, and repeating the cycle. While he felt slightly self-conscious about the abrupt pace changes, he finished the session feeling warm, energized, and pleasantly tired   without being out of breath.

Proven Health Benefits
Japanese scientists have studied this method for over 20 years. Research shows it can:

• Boost aerobic capacity by 15–20% in just a few months
  
  

• Lower blood pressure
  
  

• Strengthen knee joints
  
  

• Improve blood sugar control in people with type 2 diabetes
  
  

• Help shed 3–5 kilos in four to six months, mostly from body fat
  
  

In one study, 139 healthy participants (average age 63) who practiced interval walking four or more days a week saw significant improvements compared to those who walked continuously or didn’t train.

Who Should Try It?
Japanese interval walking is safe, effective, and adaptable. Beginners can start with regular walking to build a habit, then add intervals as they progress. It’s especially beneficial for those who want the fitness gains of high-intensity exercise without the impact of running.

The Takeaway
If hitting 10,000 steps daily feels impossible, this could be the perfect alternative. No gym, no equipment, no long hours   just three minutes fast, three minutes slow, repeated for half an hour.

The golden rule: 3 minutes fast + 3 minutes slow × 5 = 30 minutes to better fitness.