Japanese Walking: the viral interval walking trend from Japan

At its core, Japanese Walking is interval walking training: you alternate between a brisk phase and an easy one. Walk briskly for three minutes, at a pace where holding a long conversation becomes difficult. Then walk at a relaxed pace for three minutes of active recovery. Repeat this cycle five times, for around 30 minutes in total.

The method may sound unremarkable, but that is precisely what makes it appealing: no gym, no expensive equipment and no lengthy learning curve. Comfortable shoes and a watch are enough. Yet the interplay of effort and recovery works your heart, circulation and leg muscles, setting it apart from an even-paced walk.

The method was developed by researchers Hiroshi Nose and Shizue Masuki at Shinshu University in Matsumoto. Their key study appeared in the Mayo Clinic Proceedings in 2007: 246 participants with an average age of 63 were compared across three groups over five months: no walking, steady-paced walking and interval walking training.

The result was clear: the interval group performed better across every measure. Peak oxygen uptake (VO2peak) rose by around 10 per cent, while leg strength increased by 13 to 17 per cent. Those who walked without changes of pace, by contrast, showed hardly any improvements.

The fact that the method is suddenly taking off globally in 2026 has less to do with new research and more with social media: TikTok and Instagram posts under the term Japanese Walking are attracting millions of views, while searches have also risen dramatically according to fitness chain data.

The benefits are well supported by studies. In the Shinshu research, not only did endurance improve, but blood pressure also fell more than in the group walking at a steady pace, especially among participants with high baseline readings. Further studies in subsequent years confirm the effect on leg strength, glucose metabolism and general wellbeing.

It is particularly relevant to everyday life: after just four to five weeks of regular training, many beginners notice a clear difference. Stairs feel easier, the heart rate settles more quickly and sleep often improves.

Japanese Walking is especially designed for a group we often pay too little attention to: people who want to move more but do not want to begin with demanding endurance training. Beginners benefit just as much as those returning after a break or illness, people with limited time, or anyone who wants to go easy on their joints.

For active mountain sports enthusiasts and trail runners, the method can still be useful as additional recovery training on easy days or for building fitness during the preparation phase after winter.

You do not need to manage 30 minutes continuously straight away. If you are completely new to training, it is best to start with 10 to 15 minutes and build up over two to three weeks. The important thing is that the fast phase is genuinely challenging, otherwise the training stimulus is lost.

A level route makes getting started easier: you can focus on your breathing, stride and pace rather than battling climbs. If you like, use a heart rate monitor or your smartwatch’s heart rate function to check the intensity.

If you want to control the intensity even more precisely, use heart rate zones as a guide. Our heart rate zone calculator shows you the range your fast phase should fall into. As a rough guide, aim for the upper end of zone 2 to the lower end of zone 3.

Where does Japanese walking sit between a regular walk and jogging? The overview below highlights the key differences and shows why, for many people, this method strikes just the right balance.