A new walking trend from Japan is gaining popularity online—and it’s got fitness fans talking.
After the rise of “Hot Girl Walks” and London’s “mega walks,” Japanese Interval Walking is the latest routine to capture public attention.
The concept is simple: walk briskly for three minutes, then slow down for another three.
The fast-paced interval should raise your heart rate to between 70 and 85 percent of your maximum—something easily measured with an exercise watch.
Your maximum heart rate can be roughly calculated by subtracting your age from 220.
During the slower three-minute stretch, the goal is to let your heart rate drop to 40 to 50 per cen of—strolling pace.
To complete the workout, simply repeat the pattern five times to make a full 30-minute session.
All you’ll need is a pair of trainers and something to track time—be it a fitness app, your phone, or even a traditional watch.
Naturally, the routine has gone viral across social media platforms, particularly on TikTok.
Influencer @paigepaxtonsnyder called it a “fun way” to hit step goals, even levelling up her session with a weighted vest.
Another TikTok user, @organicpilates, praised the walk as a mood-booster, especially on a sunny day.
@paigepaxtonsnyder Throw on a weighted vest for an added challenge! This was such a fun way to get my steps in today! Kept it interesting and kept me in zone 2 so much more than my normal walk! #walk #walking #rucking #weightedvest #rucking
♬ Dance You Outta My Head – Cat Janice
There are clear health benefits, too. A UC Davis study foundthat interval walking could help burn more fat and maintain muscle mass.
It also mimics the effects of High Intensity Interval Training (HIIT), which can lower blood pressure and resting heart rate—key to a longer life.
However, experts warn not to go “too hard too soon,” as the stop-start pace could strain joints or muscles.
Metro Lifestyle Editor Rachel Moss tried the trend and had mixed feelings.
A self-described walking enthusiast, Moss said the constant switch between speeds made the experience feel rushed and frustrating.
“Just as I start to enjoy the slow pace… my phone buzzes and it’s sprint-ish mode again,” she wrote.
