What is Japanese Walking?
Japanese Walking is a training method alternating 3 minutes of slow walking with 3 minutes of fast walking, repeated 5 times or more. Simple, effective, and validated by Japanese science since 2007.
Japanese Walking is exploding in 2026 with +2900% growth on Google. This Japanese method, popularized by TikTok and Instagram, responds to a major trend: people are moving away from ultra-intense workouts toward gentler, more sustainable approaches.
Why does this method work so well?
The technique comes from a 2007 study by Dr. Hiroaki Tanaka at Shinshu University. Researchers discovered that alternating intensities produced superior results compared to continuous walking.
Scientifically proven benefits
- +10% VO2max after 5 months of practice
- -9 mmHg blood pressure on average
- +13% strength in legs
- Zero equipment needed
How to practice Japanese Walking?
The basic protocol lasts 30 minutes and adapts to all levels:
Basic protocol (30 min)
- Warm-up: 2-3 min normal walking
- Slow phase: 3 min at easy pace (can hold conversation)
- Fast phase: 3 min at brisk pace (slightly breathless)
- Repeat: 5 cycles
- Cool down: 2-3 min slow walking
Progress gradually: 3 cycles the first weeks, then 4, 5, and up to 7 cycles for the most motivated.
How to integrate Japanese Walking with Smart Rabbit?
Smart Rabbit can generate a complete program integrating Japanese Walking as active cardio on recovery days.
What to put in the "Preferences and Details" box?
- Simple option: "Include Japanese Walking as cardio on rest days"
- Detailed option: "I want to do Japanese Walking (3min slow / 3min fast) 3x per week alongside my weight training"
- Specific goal: "Add Japanese walking to improve my cardio without impacting muscle recovery"
The AI will understand and adapt your program based on your level and goals.
Who is Japanese Walking for?
This method is ideal for beginners, people recovering from injury, seniors, those looking to lose weight, or simply as a complement to a strength training program.
Ready to try Japanese Walking?
Generate your personalized program and mention "Japanese Walking" in your preferences.
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