Walk 3 minutes fast (70 % of VO₂ max, hard to hold a conversation) followed by 3 minutes slow (40 % VO₂ max, comfortable talking but still sweating). Repeat this five times (total 30 minutes) on at least 4 days per week to improve your health.

Japanese Walking Method vs High-Intensity Interval Walking

Japanese interval walking is simple:

  • Walk fast for about 3 minutes (roughly 70 % of your top effort).
  • Slow down and stroll for the next 3 minutes.
  • Keep switching between fast and slow for 30–60 minutes.

That’s still interval training, but it’s gentler than classic HIIT workouts, which usually:

  • Sprint or push hard for only 30 seconds – 2 minutes at 80–95 % effort
  • Rest for a shorter time
  • Finish the whole session in just 15–30 minutes

Because the Japanese style is milder and lasts longer, it’s easier to keep up with — ideal for older adults or anyone easing into fitness.

Interval Walking Training in Type 2 Diabetes: A Pilot Study to Evaluate the Applicability as Exercise Therapy

One study found that following an “interval walking” pattern is an effective way to improve fitness through walking. To do this, set a timer and alternate between three minutes of fast walking — enough to reach at least 70 percent of your personal VO₂ peak — and three minutes of slow recovery walking at 40 percent or less. Aim for at least 60 minutes of fast-walking segments per week, spread over four or more days. This equals about five to ten cycles of three-minute fast and three-minute slow walking each day.

Researchers selected the 60-minute weekly target because increases in VO₂ peak tend to plateau after about 50 minutes of vigorous walking per week. The extra time makes the goal achievable and still beneficial.

Participants who met the target improved their VO₂ peak by about 10 percent, raised their HDL (“good”) cholesterol, moderately reduced their triglycerides, showed small but positive changes in body-fat levels, and maintained a high level of adherence to the program.

Effects of High-Intensity Interval Walking on Cognitive and Physical Functions in Older Adults: A Randomized Pilot Study

A recent study suggests that older adults can get more benefit from a 30-minute walk by including bursts of speed.

On three days each week, participants started with five minutes of easy walking, then completed five cycles of three minutes at a fast pace (about 85 percent of maximum heart rate) followed by three minutes at an easy pace (about 55 percent). Each session ended with a five-minute easy cool-down. After eight weeks of this stop-and-go routine, participants performed better than peers who took steady brisk walks.

They completed about seven more knee-raises in the two-minute step test and reached about ten centimeters farther in the sit-and-reach test. These results indicate that their hearts, lungs, hamstrings, and lower backs all became more capable.