30 Min Japanese 3x3 Walking Workout

Walking is one of the simplest, safest, and most effective ways to stay active. But what if you could walk in a way that’s proven by science to improve your heart health, build strength, and even support longevity? That’s exactly what Dr. Hiroshi Nose, a leading Japanese exercise researcher, discovered through his groundbreaking 3x3 Walking Method, also known as Interval Walking Training (IWT).

By popular demand, we’ve created a 30-minute version of this workout to add to our earlier 20-minute Japanese 3x3 Walking Workout. Many of you asked for a slightly longer session to get in more steps while still following the science-backed interval method—so this new video delivers exactly that!

What Is the 3x3 Walking Method?

The 3x3 walking method is built on a simple rhythm:

• 3 minutes of brisk walking (fast enough to raise your heart rate and breathing)
  
  

• 3 minutes of slow walking (to recover and recharge)
  
  

This cycle is repeated five times, giving you a full 30-minute workout that blends intensity with recovery.

Unlike steady walking at one pace, this interval style challenges your body in new ways, making it more effective for building fitness and strength.

Research-backed Results

Dr. Nose and his colleagues at Shinshu University in Japan studied older adults who followed the 3x3 walking method. Their research showed powerful results:

• Improved cardiovascular fitness and lung capacity
  
  

• Lower blood pressure and reduced risk of hypertension
  
  

• Increased leg strength and endurance
  
  

• Better overall health markers, including reduced risks for heart disease and diabetes
  
  

Even more exciting—these benefits appeared in as little as 12 weeks, and participants who continued saw lasting improvements.

Why It’s Perfect for Seniors (and Everyone Else)

The Japanese 3x3 Walking Workout is especially beneficial for seniors, but it’s effective for all ages and fitness levels. Here’s why:

• Low-impact and joint-friendly: Gentle on knees and hips compared to running
  
  

• Boosts independence: Stronger legs and heart health help maintain mobility
  
  

• Adaptable pace: “Brisk” means something different for everyone—you set your own intensity
  
  

• Science-backed confidence: Every step you take is supported by proven research

👉 Watch the 30-minute workout here on YouTube!

If you liked this walk, check out our 20 minute Japanese 3x3 here.

Also, make your session even more fun and effective by adding a 3-minute Japanese Radio Taiso routine before or after your 3x3 walk!

Radio Taiso is a traditional Japanese movement practice that’s been done for generations to improve flexibility, coordination, and circulation. It’s rhythmic, energizing, and only takes a few minutes—making it the perfect warm-up or cooldown for your interval walk.

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