Japanese interval walking: the viral exercise trend that could put a spring in your step

By Admin

14 Aug, 2025

If the thought of pumping iron or holding a plank doesn’t excite you, the latest social media fitness trend might be just the thing Japanese interval walking. This simple yet effective workout alternates between three minutes of fast walking and three minutes of slow walking, ideally for 30 minutes at a time. The fast pace should be quick enough that you can’t speak in long sentences, while the slow pace allows full recovery.

Dr Kristian Karstoft, associate professor at the University of Copenhagen, notes that this approach is especially suited to people who don’t exercise regularly, are prone to running injuries, or are middle-aged and older adults. For those already fit, jogging or running intervals may be needed to achieve the same benefits.

This method mirrors the principles of high-intensity interval training (HIIT). As Dr Shaun Phillips from the University of Edinburgh explains, high-intensity exercise can offer similar benefits to moderate-intensity workouts in less time, making it appealing for those with busy schedules. Beginners, however, should start with regular walking before incorporating intervals.

Although it has recently surged in popularity on TikTok, Japanese interval walking has roots in over two decades of scientific research in Japan. A study involving 139 healthy participants (average age 63) found that those who practiced high-intensity interval walking four or more days a week for five months significantly improved their aerobic capacity, reduced blood pressure, and increased knee joint strength compared to continuous walkers or non-walkers.

Karstoft’s own research shows benefits for people with type 2 diabetes, including improved glycaemic control. Over four to six months, participants often saw fitness gains of 15–20% and weight loss of 3–5 kilograms, primarily from fat.

The takeaway? Japanese interval walking is a low-impact, adaptable, and science-backed way to boost health, especially for older adults or those easing into exercise. As Phillips reminds us, there’s no one-size-fits-all workout, but adding this option to the mix gives people another enjoyable and beneficial way to stay active.