Japanese Walking (Interval Walking Training): Does It Work?
Japanese walking, also called interval walking training (IWT), alternates 3 minutes of fast walking with 3 minutes of slow walking, repeated 5 times for a 30-minute session, done at least 4 days a week. It was developed by exercise physiologist Hiroshi Nose and colleagues at Shinshu University in Matsumoto, Japan, and studied for its effects on fitness and blood pressure, not for weight loss specifically. Below is what the research actually found, how to try it, and where a 4-week starter plan can take you.
Quick Answer
Japanese walking (interval walking training) means 3 minutes fast, 3 minutes slow, repeated 5 times, 4+ days a week. Research on middle-aged and older adults found it improved leg strength, aerobic fitness, and blood pressure more than steady moderate walking β but the studies didn’t measure weight loss directly.
- Format: 3 min fast / 3 min slow x 5 sets = 30 minutes, 4+ days/week
- Fast pace target: roughly 70% of peak aerobic capacity β hard enough that conversation is difficult
- Slow pace target: roughly 40% of peak aerobic capacity β an easy, recovery-style pace
- Origin: Hiroshi Nose and colleagues, Shinshu University, Matsumoto, Japan
- Evidence base: improvements in thigh strength, aerobic capacity, and blood pressure over 5 months, not weight loss
What Is Japanese Walking (Interval Walking Training)?
Interval walking training is a structured walking protocol built around a simple repeating pattern: walk fast for 3 minutes, then walk slow for 3 minutes, and repeat that pair 5 times in a row. One full session takes 30 minutes, and the recommended frequency is at least 4 days a week. The method was developed by Hiroshi Nose and his research group at Shinshu University in Matsumoto, Japan, as a practical alternative to continuous moderate-intensity walking for middle-aged and older adults.
The name “Japanese walking” is a popular label that has spread on social media rather than the term researchers use. In the exercise science literature, it’s called interval walking training, or IWT. Both names refer to the same underlying protocol.
The Research Behind It
The core study most often cited for this method is Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H, “Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people,” published in Mayo Clinic Proceedings in 2007. Over roughly 5 months, the group doing interval walking training showed greater improvements in thigh muscle strength, peak aerobic capacity, and blood pressure than a comparison group doing continuous walking at a moderate pace.
It’s worth being precise about what this study did and didn’t measure. The headline findings were about fitness markers β leg strength, cardiorespiratory capacity, and blood pressure β not body weight or fat loss. If you see claims online about a specific number of pounds lost from this method, that’s not something the foundational research reported. Weight change from any walking program depends on total daily activity, calorie intake, and consistency over time, not on the interval structure alone.
How Hard Should the Fast and Slow Phases Be?
In the original protocol, the fast phase was set at approximately 70% of a person’s peak aerobic capacity, and the slow phase at approximately 40%. You don’t need a lab test to approximate this in daily life. Use how the effort feels:
- Fast phase (about 70% effort): Your breathing is noticeably heavier and holding a full conversation is difficult. You could get out short phrases, not paragraphs.
- Slow phase (about 40% effort): An easy, comfortable pace where talking normally is no problem. This is a recovery walk, not a stroll to a stop.
The contrast between the two phases is the point. If the fast phase doesn’t feel meaningfully harder than your normal walking pace, push it a bit. If you can’t recover your breathing during the slow phase, ease off further.
A Simple 4-Week Starter Plan
This plan builds up gradually so the fast intervals don’t feel overwhelming on day one. Each session still follows the 3-minute fast / 3-minute slow pattern; what changes is how many full sets you do and how many days per week.
- Week 1: 3 sets (18 minutes total: fast/slow x 3) on 3 days
- Week 2: 4 sets (24 minutes total) on 3-4 days
- Week 3: 5 sets (30 minutes total, the full protocol) on 4 days
- Week 4: 5 sets (30 minutes total) on 4-5 days
After week 4, most people can maintain the full 30-minute, 4-day-a-week routine indefinitely, adjusting pace as fitness improves rather than adding more sets.
How to Time Your Intervals
You don’t need special equipment to follow this protocol, though a few tools make it easier to stay on schedule:
- Phone timer: Set a repeating interval timer app for 3 minutes on, 3 minutes off. This is the simplest option and works on any smartphone.
- Fitness watch interval mode: Many running and fitness watches have a built-in interval or “workout” feature where you program work and rest durations, then follow vibration or beep cues without checking the screen.
- Landmarks: If you walk a familiar route, you can estimate 3-minute segments by distance once you know your typical pace, though a timer is more reliable.
A dedicated fitness tracker for walkers can simplify the interval cues and also log your sessions over time, which helps you see whether you’re actually hitting 4 days a week.
Interval Timer / Sports Watch
A basic GPS or fitness watch with a programmable interval mode removes the need to watch a phone screen mid-walk and lets you focus on pace.
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Supportive Walking Shoes
Because the fast phase raises your pace and impact, shoes with good cushioning and a secure fit matter more than in a casual stroll.
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For a full comparison of options, see our guide to the best walking shoes.
Adding Nordic Walking Poles to the Method
Nordic walking poles can be layered onto the interval walking format without changing the timing structure. During the fast 3-minute phase, active poling (pushing off with each pole plant) engages the arms, shoulders, and upper back, which can raise the effort level of the fast interval without you having to walk faster on flat ground β useful if joint comfort limits how fast you can safely move. During the slow phase, you can simply carry the poles more passively or use them for light balance support.
- Fast phase with poles: Use a firm push-off with each pole plant, driving the arm back past your hip.
- Slow phase with poles: Light touches to the ground, primarily for rhythm and balance rather than propulsion.
If you’re new to poles, start with a few sessions of steady Nordic walking before combining them with the interval format β see our overview of Nordic walking benefits for the basics of grip, pole length, and technique.
| Approach | Fast Phase Focus | Slow Phase Focus | Best For |
|---|---|---|---|
| Interval walking, no poles | Faster leg turnover, harder breathing | Easy recovery walking | Anyone wanting a straightforward, equipment-free protocol |
| Interval walking with poles | Added upper-body effort via active poling | Light pole use for balance | People wanting more total-body effort without walking faster |
Who Should Check With a Doctor First
Interval walking involves short bursts of noticeably harder effort, which is different from steady, easy walking. Check with your doctor before starting if you have a diagnosed heart condition, uncontrolled high blood pressure, joint problems that limit walking speed, are pregnant, or are an older adult who hasn’t been exercising regularly. A doctor can help you set a safe starting intensity, and this protocol is not a substitute for medical treatment or a guarantee of any specific health outcome.
Does It Help With Weight Loss?
The honest answer is that the original interval walking training research measured fitness and blood pressure outcomes, not weight or fat loss. That doesn’t mean the method is useless for weight management β raising your average exercise intensity can increase calorie expenditure compared to a slow, steady walk of the same duration β but any weight change ultimately comes down to your total activity level and diet over weeks and months, not the interval structure by itself. If weight loss is your main goal, pair this walking method with a broader look at daily movement and eating habits rather than expecting the intervals alone to do the work. Our calorie calculator can help you estimate how walking fits into your overall daily balance.
Frequently Asked Questions
What is Japanese walking exactly?
Japanese walking is a popular name for interval walking training (IWT), a protocol of alternating 3 minutes of fast walking with 3 minutes of slow walking, repeated 5 times for a 30-minute session, done at least 4 days a week. It was developed by researchers at Shinshu University in Japan and studied mainly in middle-aged and older adults for its effects on fitness and blood pressure.
How is Japanese walking different from Nordic walking?
They solve different problems. Interval walking training changes your pace over time (fast, then slow, repeated), while Nordic walking changes how you walk at any pace by adding poles for upper-body engagement. The two can be combined: use poles during an interval walking session for extra effort in the fast phase.
Does Japanese walking really help with weight loss?
The foundational research on this method measured fitness markers like leg strength, aerobic capacity, and blood pressure, not weight loss. Any weight change depends on your total activity and diet over time, so treat this as a fitness-focused method that may support a weight-loss plan rather than guarantee one on its own.
How fast should I walk during the fast interval?
Aim for an effort where holding a full conversation becomes difficult β short phrases are fine, but you shouldn’t be able to chat easily. This corresponds to roughly 70% of peak aerobic capacity in the original research, though the conversational test is a simpler way to judge it day to day.
Is Japanese walking safe for seniors?
The original studies were conducted specifically in middle-aged and older adults, so the format itself is designed with that group in mind. That said, anyone with a heart condition, uncontrolled blood pressure, joint issues, or who hasn’t exercised regularly should check with a doctor before starting, and can begin with fewer sets per session, as in the 4-week starter plan above.
What equipment do I need to start?
None is required β a phone timer set to repeat 3-minute intervals is enough to follow the protocol. Supportive walking shoes make the faster phase more comfortable, and a fitness watch with an interval mode or Nordic walking poles are optional additions once you’re comfortable with the basic format.
