Move over 10k step count—Japanese walking might be the workout you need

If you thought walking was just a warm-up to your real workout, think again. Japan has a walking method that’s all the rage on TikTok and beyond. It’s called Japanese walking (or Nihon Aruki if you’re feeling fancy), and while it doesn’t involve any running, it could upgrade your fitness game.

It’s interval training’s low-key cousin. Instead of pounding the pavement with sprint drills, Japanese walking alternates between three minutes of brisk walking and three minutes of slower, recovery-paced walking. Repeat that fast-slow rhythm five times, and voilà: You’ve clocked a 30-minute workout that’s deceptively effective.

 The method isn’t just a passing social media fad. It comes straight from science. Back in a 2007 study published in Mayo Clinic Proceedings, researchers in Japan split participants into different groups: some walked moderately every day, while others did these fast-slow intervals. Guess who came out stronger, fitter, and with better blood pressure? Yes—the interval walkers. The results were so good, the researchers concluded that high-intensity walking could help fight off age-related declines in strength and endurance.

 Translation: Walk smart now, and your knees, heart will be grateful.

Here’s the beauty of Japanese walking: it’s simple, requires zero equipment, and can be done literally anywhere.

Warm-up: Start with three minutes of relaxed walking.

Pick it up: Walk briskly for three minutes, aiming for about 70–85% of your maximum effort. You should feel your heart rate rise and conversation get trickier.

Recover: Slow it back down for three minutes.

Repeat: Alternate between slow and brisk for at least five sets (roughly 30 minutes).

That’s it. No timers, no apps, no complicated choreography. Just you, your sneakers, and maybe a podcast—or, even better, silence so you can tune into your body and surroundings.

Stronger, fitter and faster

 Interval walking boosts aerobic capacity, also known as the VO₂ max, the gold standard of cardiovascular fitness. Runners love it because better aerobic capacity means more stamina on long runs. But even if you have no intention of lacing up for a 10K, higher VO₂ max is linked to a longer, healthier life. A long-term study published in the Journal of the American College of Cardiology, found that every small bump in VO₂ max added about 45 days to participants’ lifespans. Not bad for something you can do in your lunch break.

For the unversed: VO2 max, or maximal oxygen uptake, is a measure of the maximum amount of oxygen your body can use during intense exercise. It’s expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Essentially, VO2 max reflects your cardiovascular and respiratory systems' ability to deliver oxygen to your muscles and how efficiently your muscles can use that oxygen to produce energy.

 Muscle power

 The original Japanese studies showed participants gained up to 17 per cent  more leg strength from interval walking. Translation: Stronger thighs, better mobility, and more power for climbing stairs (or racing for the train). Unlike running, which can be tough on the joints, this low-impact routine builds strength without the injury risk.

Better posture

 Walking intervals aren’t just physical; they’re a mental reset, too. The practice encourages good posture, mindfulness, and an awareness of your surroundings. By focusing on rhythm and breath, you slip into a meditative state. Stress levels drop, mood lifts, and your back feels less like you’ve been hunched over a laptop all day.

Accessible and sustainable

Not everyone wants—or can—run. Injuries, age, or simply not enjoying high-impact workouts keep plenty of people off the treadmill. Japanese walking is inclusive, easy to learn, and doesn’t require special gear. It’s low-barrier, but highly effective.

Time-efficient

Thirty minutes of Japanese walking gives you all the cardiovascular perks of longer, steadier strolls—and fits neatly into a lunch break.

 Japanese walking has exploded online, with global searches climbing by over 150 per cent in the past month. Fitness experts are praising it as the ‘anti-intimidation workout.’

In other words: no sweatbands, no Lycra bodysuits—just a pair of comfy sneakers and a willingness to alternate your pace.

 The bottom line

 Running may still reign supreme for calorie burn and speed, but Japanese walking is making a case for itself as the smarter, more sustainable movement practice. It’s accessible, efficient, and backed by legit science—not just TikTok hype.

 So next time you’re tempted to skip a workout, remember this: lace up, head outside, and walk your way to better health, three minutes at a time.