5-Day Interval Walking Plan to Try

More than 75% of Americans fall short of meeting the recommended physical activity guidelines for both aerobic and strength training exercise, often citing lack of time as the biggest barrier. Fortunately, there’s growing interest in different forms of exercise that make it easier to get moving. One trend is Japanese walking, a form of walking that has real research to back it up, including improvements in blood pressure, aerobic capacity and even leg strength.

If long walks don’t usually pique your interest, you may want to give Japanese walking a try. To help you get started, we spoke with a physical therapist and a certified personal trainer, who shared everything you need to know about this effective form of exercise—including a 5-day walking plan. 

What is Japanese Walking and Why Does It Work?

Also known as Japanese 3×3 walking, this form of exercise was developed in Japan as a shorter, effective way to walk—all you need is 30 minutes. While it’s gaining popularity now, it has actually been around for many years.

Here’s what Japanese walking involves:

• Fast-paced walking (3 minutes): walk at 70-85% of your maximum effort
• Slower-paced walking (3 minutes): walk at about 40% of your maximum effort
• Repeat five times for a total of 30 minutes

Do this for 30 minutes, five days a week, and you’ll meet the recommended weekly physical activity guidelines. 

The reason this works is that it combines short bursts of high-intensity exercise with active rest periods. In fact, research indicates that it can enhance physical fitness measures, including cardiorespiratory fitness and gait speed, as well as metabolic markers such as blood pressure and blood sugar levels.

“High intensity training increases heart rate, which has an overall positive impact on blood flow, caloric demand, endurance and even mood. This style of training is also very efficient at getting more bang for your buck in a timely manner when it comes to positive health outcomes,” adds Katie Adams-Marshall, CPT.

Your Walking Plan

While any movement is beneficial, it’s important to start this—or any—exercise program with a checklist to stay safe and ensure you’re ready for a new exercise routine.  

Michele Merwin, DPT, suggests a few things before getting started:

• Wear Proper Shoes. “The best option would be a proper fit sneaker that is not too worn out. Not only is this important for comfort, but also to prevent injury.”
• Allow Time to Warm Up and Cool Down. “Adding a warmup and cool down to your routine are both very important to prevent injury. Not only stretching to work on your mobility, but gentle bodyweight strengthening activities will make sure your muscles are activated for your walk.” 
• Fuel Your Body Properly. “It’s important to make sure you are properly hydrated and fueled with a balanced meal pre and post workout.”
• Switch Sides of the Road/Path. Merwin adds a final helpful tip for reducing the risk of injury: “When doing an outdoor walk or running routine, it is important to change the side of the road [or path] you are on. You can prevent certain lower-body injuries by making sure it is not always the same leg closer to the curb.”

After you have warmed up—such as a few minutes of slow walking and light dynamic stretching—alternate between 3 minutes of fast-paced walking and 3 minutes of slower-paced walking for a total of 30 minutes. Ideally, do this five days per week. For example, you may choose to do this Monday–Friday in the mornings before work, during your lunch break or in the evening after dinner. 

If you’re new to exercise, make sure to get clearance from your healthcare provider and start gradually. This might mean making the slower, lower-intensity walking intervals longer or reducing the number of walking sessions per week until you feel ready to increase the intensity.

As your fitness improves and you’re walking at least five days per week, gradually increase the distance you cover in the same 30 minutes by picking up the pace during your intervals. Over time, you’ll notice that you’re covering more distance in the same amount of time.

Tips to Make It Work for You

To make sure this routine is sustainable, plan ahead so you know where and when you’ll be walking. Look for a safe route in your area, such as a local park, sports track or even a mall during walking hours. Also, schedule your walks so they become a natural part of your day, rather than something that gets pushed aside.

Using a watch with a timer is ideal for tracking your intervals, but a phone works just fine if that’s what you have. 

Finally, prepare with the right clothes to stay comfortable while exercising. For instance, if you plan to walk during your lunch break or after work, bring a gym bag with shoes and a change of clothes so you’re ready to go. 

Our Expert Take

If you’re looking to switch things up or get a solid workout in less time, give Japanese walking a try. It’s quick, convenient and backed by research for improving physical fitness. To make it sustainable, start gradually, wear the right shoes and schedule it into your day. As always, consult a healthcare provider if you have a medical condition before beginning this walking plan. With just 30 minutes a day, this style of walking is an easy way to boost your fitness.