What is Japanese Walking?
If you’ve seen it all over TikTok but are still wondering what is Japanese walking and how can I get involved, then look no further. The fitness trend is said to be better than doing 10,000 steps a day, requires minimal effort and time and you don’t need any equipment.
Japanese walking, or Interval Walking Training (IWT), was developed at Shinshu University. It involves repeating three‑minute brisk (“somewhat hard”) and three‑minute gentle (“light”) walking intervals for a total of 30 minutes, four times weekly.
Studies show this method leads to greater reductions in body weight and blood pressure, plus improved leg strength and overall fitness, compared to continuous walking of 8,000–10,000 steps a day. It meets moderate aerobic activity guidelines with minimal time, no equipment, and easy implementation using simple timing methods.
Additional benefits
- metabolic afterburn effects
- stroke-risk reduction
- cardiovascular improvement
- enhanced mobility
- reduced stress
- better mood
Sticking with it
Research shows not everyone sticks with this method – with high numbers of dropouts at trial. It means this method might not be appropriate for everyone.
Research tells us that sticking with regular physical activity makes healthier people. So if that happens to be Japanese walking, then great! If this one isn’t for you, there are plenty of other trends out there waiting for a newbie to join in.
IN FULL: The biggest wellness trends of 2025