New Japanese Walking Technique 2 Times More Effective Than 10,000 Steps
2,476Walking is good for you, but the classic 10,000 steps aren't the only way.
Japanese research has shown that interval walking training (IWT)—alternating 3 minutes of brisk walking with 3 minutes of slow walking for a total of 30 minutes—can be more effective than regular walking, especially for cardiovascular health.
Find out how it works, why it can help you improve blood pressure, blood sugar, and fitness, and how to get started now.
🔬 Studies Cited
Tsuda K, Hayashi E, Kamiya K, et al. “Effects of interval-walking training on blood pressure in community-dwelling Japanese older adults,” J Sports Med Phys Fitness, 2023. PubMed
Nemoto K, Gen-no H, Masuki S, et al. “Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people,” Mayo Clin Proc., 2007. PubMed
Karstoft K, et al. “Health benefits of interval walking training in type 2 diabetes,” Appl Physiol Nutr Metab., 2024. DOI
00:00 The power of walking: more than just steps
00:38 Introduction to interval walking training (IWT)
01:32 Why walking regularly isn't enough: the law of diminishing returns
02:35 How to do interval walking: a step-by-step guide
03:12 The experience of interval walking: more than just a walk
05:18 The science behind interval walking: research-supported benefits
06:40 Is interval walking right for you? Who can benefit from it?
9:16 AM Overcoming Slumps: Advanced Interval Walking Techniques
11:36 AM Adopting Interval Walking: A Daily Routine for Better Health
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