A New Way to Walk: Japanese 3x3 Interval Walking Workout
Looking for a simple way to boost your heart health, build endurance, and improve your strength?
We’re excited to introduce something different: the Japanese 3x3 Interval Walking Workout, a routine inspired by scientific research from Japan and thoughtfully adapted to fit your needs.
Whether you're just starting your fitness journey or looking for a joint-friendly way to stay active, this workout is designed to make movement feel good, accessible, and meaningful.
The Science Behind It
This workout is based on Interval Walking Training (IWT), developed by Dr. Hiroshi Nose and his team at Shinshu University in Japan. In the original protocol, participants alternated between 3 minutes of fast walking and 3 minutes of slow walking for a total of 5 sets (30 minutes).
The results were impressive:
Improved cardiovascular fitness
Increased leg strength
Lower blood pressure
Boosted energy and endurance—especially in older adults
But we understand that 30 minutes of intervals might feel like a big leap—so we’ve created a shorter, more approachable version to help you get started.
What Makes Our Version Different
Our new 3x3 Interval Walking Workout includes:
✅ A full-body warm-up
✅ 3 sets of 3-minute brisk walks and 3-minute recovery walks
✅ Both standing and seated modifications
✅ A gentle cooldown to help you relax
✅ No equipment needed
✅ About 1,700 steps in total—done entirely indoors
You’ll get the structure and benefits of the original Japanese method in a gentler, joint-friendly format. It’s a great way to build up your stamina and ease into interval walking—especially if you’re new to this style of exercise.
Pair It with Radio Taiso
Want to make your session even more fun and effective? Add a short 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.
👉 Try our Radio Taiso video here!
Whether you use it to gently wake up your body or to cool down with a smile, it’s a wonderful way to bookend your walking workout
