Japanese walking routine women smiling — Photos by Marques Jackson Photography.

By Marnie Kunz,
Certified trainer and run coach

If you’ve been scrolling fitness content lately, you’ve probably seen the Japanese walking routine making waves. This simple, low-impact workout - often called the 3-3 walking method - alternates bursts of brisk walking with slower recovery periods. It’s easy to learn, requires no equipment, and is backed by research showing it can improve cardiovascular health, lower blood pressure, and boost endurance. As a certified trainer and running coach, I’ve tested this Japanese interval walking technique myself and with my clients, and I can confirm it’s more effective than you might expect. Whether you’re a beginner looking for an accessible low-impact workout, a runner wanting active recovery, or someone who just wants to hit your daily step count, this method can deliver results without the strain of high-impact exercise.

What Is the Japanese Walking Routine?

The Japanese walking routine, often called the 3-3 walking method, is a simple but effective form of interval walking. It involves walking briskly at a high intensity for three minutes, slowing down to an easy pace for three minutes, and repeating for a total of at least 30 minutes. This is the structure used in the official program that’s been gaining attention online. No special gear required—just comfortable sneakers and a timer (your phone or running watch works perfectly).

The Japanese walking routine, also called interval walking training, includes:

3 minutes of fast walking (at about 70% of peak aerobic capacity)
3 minutes of slow walking (at about 40% of peak aerobic capacity)
30 minutes of walking total, five times per week

While the 3 minutes fast / 3 minutes slow pattern is the classic formula, there are variations—like the 5-2 method (five minutes brisk, two minutes slow) or shorter intervals for beginners. For example, beginners might use 1 minute of brisk walking followed by 1 minute of slower walking, while those with more experience might extend brisk intervals to five minutes. You can adjust both the duration and number of intervals to fit your current fitness level and progress as you advance.

One of the best parts of interval walking is its flexibility, as you can adapt the timing to match your fitness level, goals, and even your daily energy.

The Science Behind Japanese Interval Walking

Interval walking training, also known as Japanese walking, was developed by Japanese researchers for a low-impact way for older people to improve their cardiovascular health and fitness. In 2007, Japanese researchers at Shinshu University conducted a study with more than 200 older participants and found that interval walking had increased health benefits over traditional, moderate-intensity walking, boosting strength and aerobic capacity, increasing leg strength, and lowering blood pressure and body mass index (BMI) more significantly than regular, steady-effort walking.

Since the original study, this Japanese walking routine has been widely used in health programs across Japan, particularly for older adults or anyone looking for a low-impact, joint-friendly way to improve fitness.

Walking is a fun way to work out with friends.

Why Japanese Interval Walking Is Going Viral

The Japanese interval walking program is going viral because it’s free to do, accessible for most people, and is easy to share via Tiktok and other social media. Whether you’re a marathon runner or someone completely new to fitness, you can do interval walking and improve your fitness level. Some of the health benefits of this exercise technique include:

Improved heart health
Lower blood pressure
Healthy weight maintenance (and can help with weight loss goals)
Low-impact, making it joint-friendly
Free to do with no equipment required other than comfortable shoes
Improved physical fitness level
Burning more calories than slow-paced walking

The Trainer’s Take: Why I Recommend Interval Walking

Japanese walking routine dog walking — Interval walking offers many health benefits.

One of the most common pieces of advice I give my clients is simple: walk more. Setting a daily step goal is one of the easiest, most sustainable ways to improve your fitness and overall health. The Japanese walking routine takes that foundation and enhances it with the added benefits of interval training.

Although I am skeptical of many fitness trends, walking trends like Japanese walking offer a low-impact, sustainable way to improve your health that’s not extreme or likely to cause injuries.

Some workouts, like high-intensity interval training, include a higher risk of injuries and may be more difficult for people to execute on their own, but Japanese interval walking strikes a balance by offering the health benefits of interval training without the high intensity and impact on your joints.

While I’m skeptical of many fitness trends, walking trends like Japanese walking are low-impact, accessible, and unlikely to cause injury. High-intensity interval training (HIIT), for example, can deliver impressive results but often comes with a higher risk of injury and may be harder to do correctly without supervision. Japanese interval walking strikes a healthier balance, delivering the cardiovascular and endurance benefits of interval training without the extreme intensity or joint strain.

Another reason I recommend it is flexibility. You can tailor the intervals to your current fitness level and goals. Injured runners, for instance, can use interval walking to maintain cardiovascular fitness, while beginners can build aerobic capacity without high impact. Tracking is simple with a smartwatch or fitness app, making it easy to turn interval walking into a DIY program.

I’ve prescribed interval walking for everyone from new runners building a base to seasoned athletes returning from injury. Its adaptability, low impact, and proven health benefits make Japanese walking a workout that fits nearly any fitness journey.

How to Do the Japanese Walking Method

Here’s your step-by-step plan to get started:

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Couch to 5K Training Plan 9 Weeks - Beginners Walk to Run

Warm up. Walk at an easy pace for 5 minutes to loosen up your muscles.
Pick up the pace. Walk briskly for 3 minutes at about a 7 out of 10 effort level.
Recover. Slow down to a comfortable, easy pace walk for 3 minutes.
Repeat. Alternate brisk and slow walking for 30 minutes.
Cool down. End with 5 minutes of easy walking to bring your heart rate back down.

If you’re new to walking or fitness, you can adapt the program by doing a shorter walk and fewer intervals, for a total of 20 minutes walking to get started.

Trainer Tips for Success

Aim for a brisk pace that makes you breathe harder but are still able to speak in short sentences.
Keep your posture tall, core muscles engaged, and arms swinging naturally.
Start with fewer intervals if needed, and add more sets over time as your fitness improves.

Trainer Tips to Get the Most Out of Japanese Interval Walking

Wear comfortable shoes. A good pair of running shoes or walking shoes will help your feet and legs go the distance without getting injured.
Track your intervals. Use a watch, phone app, or fitness tracker to stay on track with your intervals.
Build your endurance gradually. If you’re new to walking, start with a shorter workout with fewer intervals and slowly add more time and intervals as your body adapts to training.
Engage your core. Keep your posture tall and your abs slightly tightened to protect your back.
Pair with strength work. Strength training 2 to 3 times a week will boost your results. Try bodyweight workouts to get started.
Mix it up. Shorten recovery intervals, add hills, or extend brisk segments to keep challenging your body.

Who Should Try It

The reason the Japanese walking routine is so popular is that it gets results and is accessible for all different ages and fitness levels. Some of the groups who can benefit from this workout include:

Beginners. This is a simple, low-impact way to start building fitness.
Runners. Interval walking is perfect for active recovery days or when you are coming back from an injury.
Seniors or those with joint concerns. Walking is gentle on the body while still improving cardiovascular health.
Busy professionals. If you don’t have time to change into workout gear and hit the gym, interval walking offers efficient workouts you can fit into a lunch break or commute.

Precautions and Modifications

If you have heart, joint, or mobility concerns, check with your doctor before starting. New to exercise? Begin with shorter intervals, such as 1 minute brisk walking followed by 1 minute easy walking, or try a 2–2 ratio, and progress gradually as your fitness improves. Be sure to stay hydrated by drinking water before and after your walk, especially in warm weather.

Walking to Better Health

Japanese interval walking is a simple, adaptable workout that delivers big health benefits with minimal risk. By alternating brisk and easy walking, you add just enough intensity to boost your fitness without straining your joints. Commit to trying it for one week, and you may be surprised by how quickly your stamina, mood, and energy improve. Share your experience in the comments or tag us - @Runstreet on Instagram - so we can cheer you on in your workouts!

Ready to take your walking or running routine to the next level? Head to the Runstreet Training Center to get a training plan designed by me—a certified running coach and trainer—tailored to help you build endurance, stay injury-free, and reach your goals faster. Let’s turn those walks into real progress!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Why This Simple Japanese Walking Routine Is Going Viral—and How Trainers Use It