Japanese walking turns your boring walk into a mini workout

The same ditch, the same benches, the same lampposts. Ah, the neighbor with his poodle again. You know your walk so well by now that you could do it with your eyes closed—and that's exactly how you end up hating it. Walking is healthy, sure, but honestly? Sometimes it's a bit boring. Fortunately, Japanese researchers have devised a way to make your daily walk just a little bit more exciting and effective: Japanese Walking, also known as the 3-3 method.

What is Japanese walking?

Japanese walking is all about intervals. You alternate between 3 minutes of brisk walking (until you can just barely talk, but no longer in full sentences) and 3 minutes of easy walking (to relax and breathe). You do this for half an hour, four times a week. It's that simple. No fancy gadgets, no gym, just you and your legs.

Why is it so healthy?

Japanese researchers have discovered that this walking style is much more effective than simply walking at a steady pace. Your body responds to this alternation between fast and slow, and it has surprising effects.

Your heart gets a healthy workout and your blood pressure improves. Your leg muscles become stronger, and within a few weeks, you'll notice more energy—your fitness level will noticeably improve. Your blood sugar also stays more stable, which helps prevent energy dips. And the best part? In half an hour, you get what you'd otherwise expect from a much longer walk. A workout that makes smart use of your time and gives your body that little bit extra.

How do you start Japanese walking?

Don't worry, anyone can do this. Here's how to get started:

1. Warm up gently – start with 3 minutes of normal walking
2. Start your first interval – set a timer and walk briskly for 3 minutes
3. Alternate – then walk quietly for 3 minutes
4. Repeat – until you've been on the road for about 30 minutes
5. Finish – always end with a quiet walk

Practical tips:

• Set a timer on your phone that beeps every three minutes so you don't have to constantly look at your watch
• If you find those 3 minutes of hard work too hard, start with 2 minutes of fast and 3 minutes of easy, and build it up.
• Choose a route without too many traffic lights, otherwise it will be difficult to maintain your pace
• After a few weeks you'll notice that 'brisk walking' becomes easier and easier – that's when you know it works

Isn't this just intense walking?

Exactly! But precisely because you vary your pace, it's challenging and surprisingly fun. It feels like you're giving your body a gentle push each time. Plus, you don't have to wear workout clothes or walk around flushed; it's just like walking, only smarter. And believe me: after a few weeks, you'll notice you're fitter and stronger.

Are you going to try it?

Japanese walking is the perfect combination of accessible and effective. Lace up your boots, choose your route, and start your first 3-3 walk today. We bet you won't want to go back!

Also read 👉 Why walking is so good for you