{"id":79,"date":"2026-03-23T02:20:15","date_gmt":"2026-03-23T02:20:15","guid":{"rendered":"https:\/\/japaneseintervalwalking.com\/blog\/?p=79"},"modified":"2026-03-23T02:20:16","modified_gmt":"2026-03-23T02:20:16","slug":"how-often-should-you-do-japanese-interval-walking","status":"publish","type":"post","link":"https:\/\/japaneseintervalwalking.com\/blog\/how-often-should-you-do-japanese-interval-walking\/","title":{"rendered":"How Often Should You Do Japanese Interval Walking?"},"content":{"rendered":"\n
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So, how often should you do Japanese Interval Walking? Okay, I’ll be honest with you. When I first heard about Japanese interval walking, I rolled my eyes a little. I thought \u2014 it’s just walking. How different can it really be? But then I stumbled on a study out of Shinshu University in Japan, led by a researcher named Dr. Hiroshi Nose, and it stopped me dead in my tracks. Participants who did this specific walking protocol four or more days a week saw up to a 20% improvement in their aerobic capacity in just five months. Twenty percent! From walking.<\/p>\n\n\n\n

That’s when I started paying attention.<\/p>\n\n\n\n

Japanese interval walking \u2014 sometimes called interval walking training, or IWT \u2014 isn’t your casual Sunday stroll. It’s a structured protocol that alternates between three minutes of brisk, fast-paced walking and three minutes of slow, easy walking. You repeat that cycle for at least 30 minutes per session. Simple? Yes. Boring? Not really, once you get into it. And the results the research points to are hard to argue with.<\/p>\n\n\n\n

In this article, I’m going to walk you through everything I’ve learned about this method \u2014 how often to do it, why the frequency matters so much, what’s actually happening inside your body, and how to avoid the common mistakes that kept me from seeing results early on. Whether you’re brand new to exercise or you’ve been at it for years and feel stuck, this might be exactly the kind of low-impact routine you’ve been looking for.<\/p>\n\n\n\n

Let’s get into it.<\/p>\n\n\n\n

What Is Japanese Interval Walking, and Why Is Everyone Talking About It?<\/h2>\n\n\n\n

So let me back up and explain what we’re actually talking about here<\/a>, because “Japanese interval walking” sounds fancier than it is. The protocol was developed in the early 2000s by Dr. Hiroshi Nose and his team at the Institute for Biomedical Research and Innovation at Shinshu University in Japan. They were specifically trying to find an exercise method that older adults could stick with \u2014 something that was effective but not so intense it would scare people off or cause injuries.<\/p>\n\n\n\n

What they came up with was elegantly simple. You walk fast for three minutes \u2014 not running, but brisk enough that you’re breathing harder and your heart rate climbs \u2014 then you ease off and walk slowly for three minutes. Repeat that five times and you’ve got 30 minutes of interval walking training. That’s it. No gym. No equipment. No special shoes required, though good ones help.<\/p>\n\n\n\n

The key is in those fast intervals. During the brisk phase, you should be working at about 70% of your peak aerobic capacity. If you don’t have a heart rate monitor, a rough guide is: you can still talk, but you don’t want to. You’re working. That moderate-intensity exercise is what triggers the cardiovascular adaptations the research keeps pointing to.<\/p>\n\n\n\n

So why is everyone talking about it now? Honestly, a combination of things. The original studies from Japan have been replicated and expanded. A 2007 study published in the Mayo Clinic Proceedings showed significant improvements in physical fitness, blood pressure, and leg strength in middle-aged and older adults who followed the protocol for five months. More recently, social media has started picking up on it \u2014 especially among people who are looking for low-impact exercise alternatives that don’t destroy their joints.<\/p>\n\n\n\n

It’s also different from regular brisk walking in one important way: the intervals. Standard aerobic exercise advice tells you to maintain a steady pace. Interval walking deliberately varies your intensity, and that variation is what seems to produce faster and more significant fitness gains. It’s not quite HIIT (high-intensity interval training) \u2014 there’s no sprinting or jumping involved \u2014 but it borrows the same core principle. Alternating intensity challenges your heart and muscles in ways that steady-state walking just doesn’t.<\/p>\n\n\n\n

I tried regular brisk walking for about six weeks before I switched to the interval method. My fitness improved a little, but nothing dramatic. Within about eight weeks of consistent interval walking \u2014 four days a week, 30 minutes a session \u2014 I noticed real differences. My resting heart rate dropped. Climbing stairs didn’t leave me winded. I just felt… better. And honestly, the interval structure made the time go faster because I was always counting down to the next phase.<\/p>\n\n\n\n

How Often Should You Do Japanese Interval Walking? (The Research-Backed Answer)<\/h2>\n\n\n\n

This is the question everyone asks first, and I’m going to give you the straight answer before I add any nuance: the research recommends four or more days per week, with each session lasting at least 30 minutes (which equals five complete 3+3 minute cycles).<\/p>\n\n\n\n

That’s the sweet spot that produced the measurable results in the original Shinshu University studies. Participants who hit that four-day threshold showed significant improvements in aerobic capacity, blood pressure, and leg muscle strength over a five-month period. The group that exercised fewer than four days a week? Much more modest improvements. So frequency really does matter here \u2014 this isn’t a “whenever I feel like it” kind of thing if you want actual results.<\/p>\n\n\n\n

Now, I know that four days sounds like a lot if you’re just starting out. And here’s where I think a lot of people (myself included, early on) make a mistake: they try to go from zero to four days immediately and then burn out or get injured by week two. Start with two or three days per week for the first two to three weeks.<\/a> Give your legs and your cardiovascular system time to adapt. Then bump up to four days in week three or four. That gradual progression is how you build a sustainable walking fitness routine.<\/p>\n\n\n\n

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For beginners, a solid starting schedule looks something like this. Do your interval sessions on Monday, Wednesday, and Friday for the first two weeks. Keep the sessions to 30 minutes \u2014 five cycles of three minutes fast, three minutes slow. In week three, add a Saturday session. By week four you’re at four days, which is exactly where the research wants you.<\/p>\n\n\n\n

Intermediate exercisers \u2014 people who are already active but want to level up \u2014 can often jump straight to four days. Some people do five days a week without any problems. But honestly? The research doesn’t show dramatically better results above five sessions per week, and you risk overuse injuries if you push too hard too fast. Shin splints are a real thing, and I’ve had them, and they are not fun.<\/p>\n\n\n\n

What about rest days? They matter more than people think. Your body adapts and gets stronger during recovery, not during the workout itself. The studies typically had participants taking at least two or three rest days per week. You can stay active on those days \u2014 light stretching, casual strolling, yoga, swimming \u2014 but those brisk interval sessions need recovery time between them.<\/p>\n\n\n\n

One more thing that often gets overlooked: consistency over time matters more than perfection in any given week. Missing one day here and there won’t derail your progress. But skipping two or three weeks consistently? That’s when you start losing the adaptations you’ve built. The research showed cumulative benefits over five months, which tells you this is a long game. Four days a week, every week, over months \u2014 that’s the formula.<\/p>\n<\/div><\/div>\n\n\n\n

What Happens to Your Body When You Walk at the Right Frequency<\/h2>\n\n\n\n

Here’s the part that genuinely surprised me when I dug into the research: Japanese interval walking produces changes in your body that go way beyond “I’m a little fitter now.” When you consistently do this at the recommended frequency of four-plus days a week, some pretty significant physiological adaptations start happening. Let me break them down in plain terms, because I think understanding the “why” makes it a lot easier to stay motivated.<\/p>\n\n\n\n

The most well-documented benefit is cardiovascular improvement. The Shinshu University studies measured something called peak aerobic capacity \u2014 essentially, how efficiently your heart and lungs deliver oxygen to your muscles during exercise. After five months of interval walking training at the right frequency, participants showed an average improvement of about 10 to 20% in aerobic capacity. That’s meaningful. That’s the difference between getting winded walking to your car and feeling genuinely energized throughout your day.<\/p>\n\n\n\n

Blood pressure is another big one. In the original Japanese research, participants showed significant reductions in both systolic and diastolic blood pressure over the five-month period. For context, systolic blood pressure is the top number \u2014 the pressure when your heart beats. Reducing it even by a few points significantly lowers your risk of heart disease and stroke. I’ve seen this personally; my doctor commented on my improved numbers after I’d been doing this consistently for about four months.<\/p>\n\n\n\n

Then there’s the metabolic side of things. Interval walking has been shown to improve insulin sensitivity and help regulate blood sugar levels \u2014 which is huge news for anyone managing type 2 diabetes or prediabetes. The alternating high and low intensity phases of the workout appear to activate glucose uptake in muscles more effectively than steady-state walking. Translation: your body gets better at using the sugar in your blood for energy, rather than letting it hang around causing problems.<\/p>\n\n\n\n

What about fat loss<\/a>? Fat oxidation \u2014 your body’s ability to burn fat as fuel \u2014 also improves with regular interval walking. It’s not a miracle weight-loss pill, and I won’t pretend it is. But combined with a reasonable diet, the research suggests this kind of moderate-intensity exercise is effective for reducing body fat percentage over time, particularly around the midsection. The key word is “consistent” \u2014 sporadic sessions won’t cut it.<\/p>\n\n\n\n

Leg muscle strength is a benefit that gets overlooked, and I think it’s one of the most important ones, especially for older adults. The fast walking intervals engage your quadriceps, hamstrings, glutes, and calves more intensely than regular walking. The Shinshu studies measured knee extension strength and found meaningful improvements in participants who stuck to the protocol. For seniors, this kind of functional strength is directly tied to fall prevention and independence.<\/p>\n\n\n\n

Finally \u2014 and this one’s close to my heart \u2014 the mental health benefits are real. Regular interval walking has been linked to reductions in anxiety and depression symptoms and measurable improvements in mood. Exercise releases endorphins and reduces cortisol (the stress hormone). I can tell you from experience that a 30-minute interval walk, even on a day when I really didn’t want to go, almost always left me feeling clearer and calmer afterward.<\/p>\n\n\n\n

How to Structure a Japanese Interval Walking Session Step by Step<\/h2>\n\n\n\n

Okay so this is the practical part, and I want to be really specific here because this is where the details actually matter. I see a lot of vague advice online like “walk fast, then walk slow.” That’s technically accurate, but it leaves out enough that people end up doing it wrong \u2014 or at least not as effectively as they could be.<\/p>\n\n\n\n

Start with a five-minute warm-up. This is non-negotiable for me after I tweaked my calf muscle skipping it one time. Walk at your natural, easy pace for five minutes. This gets blood flowing to your muscles, loosens up your joints, and prepares your cardiovascular system for the work ahead. It doesn’t have to be a medical ceremony \u2014 just an easy stroll.<\/p>\n\n\n\n

Now you begin the actual interval cycle. Start your timer and walk briskly for three minutes. What does “briskly” mean? You’re aiming for around 70% of your maximum heart rate, which for a 50-year-old is roughly 119 beats per minute (the general formula: 220 minus your age = max heart rate, multiply by 0.70). If you don’t have a heart rate monitor, use the talk test. At the right intensity, you can speak a few words but you absolutely cannot hold a full conversation without pausing for breath. You’re working. That’s the target.<\/p>\n\n\n\n

After three minutes of brisk walking, drop to your slow pace for three minutes. This should feel genuinely easy \u2014 like you’re window shopping or chatting with a neighbor. Your breathing slows back down, your heart rate drops. This recovery phase is part of the protocol, not a break to feel guilty about. It’s doing its job.<\/p>\n\n\n\n

Repeat that 3-fast \/ 3-slow cycle five times. That gets you to 30 minutes of interval work, which is the minimum duration the research used. If you have more time or energy, you can do six or seven cycles (36 to 42 minutes), but the gains from those extra cycles are incremental. Most days, five cycles is the target.<\/p>\n\n\n\n

Close out with a five-minute cool-down \u2014 easy walking again, letting your heart rate come back down gradually. Don’t just stop dead and sit in your car. Walk it out. Then spend about five minutes stretching your hip flexors, calves, and quadriceps. Tight hips are the enemy, especially if you spend most of your day sitting.<\/p>\n\n\n\n

One practical tip I swear by: use our free interval timer app on your phone<\/a>. Having an audio cue tell you when to speed up or slow down takes all the mental overhead out of it. I’ve been using it for over a year and it genuinely makes the sessions feel easier because I’m not constantly watching a clock.<\/p>\n\n\n\n

Total time commitment including warm-up and cool-down is about 40 to 45 minutes. That’s it. That’s the whole thing. Four times a week, 40 minutes a session \u2014 it’s genuinely one of the more accessible fitness routines out there.<\/p>\n\n\n\n

Who Benefits Most \u2014 and Is It Right for You?<\/h2>\n\n\n\n

Japanese interval walking was quite literally designed with a specific population in mind: middle-aged and older adults. Dr. Nose and his team at Shinshu University were motivated by Japan’s rapidly aging population and the need for practical, sustainable exercise solutions that wouldn’t require gym memberships, expensive equipment, or a high tolerance for physical discomfort. So right out of the gate, this protocol has a proven track record with the 40-and-over crowd.<\/p>\n\n\n\n

For people over 60, this might honestly be the best exercise program available. Here’s why: it delivers real cardiovascular and strength benefits without the joint stress of running or high-impact HIIT. The slow recovery intervals mean even people with moderate fitness limitations can complete a full session. And the five-month studies showed particularly impressive results in older adults \u2014 improvements in leg muscle strength, blood pressure, and aerobic capacity that are directly relevant to quality of life and long-term independence.<\/p>\n\n\n\n

People managing chronic health conditions also stand to gain a lot. If you have type 2 diabetes, the blood sugar regulation benefits I mentioned earlier are meaningful and supported by research. If you’re dealing with hypertension (high blood pressure), the cardiovascular improvements are well-documented. If you’re managing obesity, the combination of fat oxidation and metabolic improvements makes this a solid part of a weight management approach. That said \u2014 and I want to be clear here \u2014 none of this is medical advice. If you have a chronic condition, talk to your doctor before starting any new exercise protocol. That’s not me being overly cautious; it’s just the right call.<\/p>\n\n\n\n

For people transitioning from a sedentary lifestyle, Japanese interval walking is genuinely welcoming.<\/a> You don’t need to be fit to start. The slow intervals give you a chance to recover within the workout itself. You can start at two or three days a week and build up. And because it’s just walking \u2014 something you already know how to do \u2014 there’s no skill barrier. No learning curve. You just go outside and walk.<\/p>\n\n\n\n

Now, who might want to look elsewhere? If you’re already a highly trained athlete \u2014 a runner, cyclist, or regular gym-goer \u2014 Japanese interval walking probably won’t challenge you enough on its own to produce significant gains. It could be a good active recovery day option, but it’s not going to replace your main training. Also, if you have joint problems like advanced knee osteoarthritis, you’ll want to talk to a physical therapist before doing the brisk phases, since those do increase impact load compared to casual walking.<\/p>\n\n\n\n

One more thing: age is not a barrier here. The research included participants well into their 70s with very positive outcomes. If anything, the older you are, the more relatively meaningful the benefits become. Maintaining aerobic capacity and leg strength in your 60s and 70s isn’t vanity \u2014 it’s the difference between living independently and not. That’s not me being dramatic; the research on falls and functional decline in older adults is pretty sobering.<\/p>\n\n\n\n

Common Mistakes That Undermine Your Japanese Interval Walking Results<\/h2>\n\n\n\n

Oh, I have made basically every mistake on this list. Let me save you some time and a bit of frustration.<\/p>\n\n\n\n

The single biggest mistake I see \u2014 and the one I made for the first three weeks \u2014 is not going fast enough during the brisk intervals. I thought I was walking briskly. Turns out I was just walking at a slightly faster version of my casual pace. Real brisk walking for this protocol means you should feel a genuine cardiovascular effort. Your breathing is noticeably heavier. Your heart rate is up. If you can hold a comfortable conversation during your “fast” phase without any effort, you’re not working hard enough. The 70% of max heart rate target is real, and it matters.<\/p>\n\n\n\n

The second mistake is inconsistent frequency. This one is subtle because it doesn’t feel like a mistake in the moment. You might tell yourself “I’ll make up the missed session next week” or “I’ll go longer on Saturday to compensate.” But the research shows that frequency \u2014 specifically, hitting four-plus days per week consistently over months \u2014 is what drives adaptation. A two-hour walk once a week produces dramatically different (and worse) results than four 30-minute sessions spread through the week. Consistency beats intensity every time with this protocol.<\/p>\n\n\n\n

Skipping rest days is the flip side of that coin, and it’s a real thing. Overtraining is a sneaky problem because it feels like dedication. But going seven days a week without adequate recovery leads to fatigue, soreness, and eventually the kind of overuse injuries \u2014 shin splints, plantar fasciitis, knee pain \u2014 that force you to stop completely for weeks. Two to three rest days per week is not laziness. It’s part of the protocol working correctly.<\/p>\n\n\n\n

Another one: ignoring your walking form. I never thought about this until I started experiencing some hip flexor tightness after a few weeks. Good form for interval walking means keeping your posture upright, not hunched over your phone. Your arms should swing naturally and slightly forward \u2014 this actually helps drive your pace and engages your core. Your foot strike should land roughly under your center of gravity, not way out in front of you. And eyes up, not down. It sounds fussy but poor posture over 30 minutes adds up, and your back and hips will tell you about it.<\/p>\n\n\n\n

The phone thing deserves its own sentence. Walking while scrolling social media is not interval walking. I’ve done it. It’s a nice walk, but you won’t hit your intensity targets and you’re also one curb away from rolling an ankle. Keep the phone in your pocket during sessions, or use it only for your interval timer app.<\/p>\n\n\n\n

Finally \u2014 and this is a mindset thing \u2014 don’t expect results in two weeks. The landmark studies ran for five months. Changes to blood pressure, aerobic capacity, and muscle strength happen slowly and cumulatively. If you’re three weeks in and you don’t feel like a new person, that’s completely normal. Track small things: how winded you feel on stairs, your resting heart rate if you have a wearable, your energy levels mid-afternoon. The improvements will be there, even when they’re subtle.<\/p>\n\n\n\n

Japanese Interval Walking vs. Other Walking Methods \u2014 Which Is Best?<\/h2>\n\n\n\n

I get asked this a lot, actually, especially from people who are already doing some form of walking exercise and wondering if they need to switch. The honest answer is: it depends on your goals. But let me break down the comparisons that matter most.<\/p>\n\n\n\n

Japanese interval walking versus regular brisk walking is the most direct comparison. Both are low-impact, accessible, and require no equipment. The key difference is in the interval structure. The Shinshu University research<\/a> directly compared interval walking to steady-state walking at the same average pace, and the interval group showed significantly greater improvements in aerobic capacity and blood pressure. The reason, as best as researchers can tell, is that the alternating intensity creates greater cardiovascular stress and recovery demand than a steady moderate pace. If you’re currently doing regular brisk walks and want to level up your fitness gains, adding the interval structure is a worthwhile upgrade.<\/p>\n\n\n\n

Nordic walking \u2014 the one with the poles \u2014 is genuinely excellent and slightly underrated. By engaging your upper body through the poles, Nordic walking activates more total muscle mass than regular walking (some estimates put it at 90% of all muscles compared to about 70% for regular walking), which means higher calorie burn and more systemic cardiovascular demand. If you have access to poles and enjoy the technique, Nordic walking can produce results similar to or even exceeding Japanese interval walking. The two methods aren’t mutually exclusive \u2014 you could do Nordic interval walking, combining both approaches.<\/p>\n\n\n\n

Against standard HIIT workouts, Japanese interval walking is less intense but far more sustainable for most people over the long term. Traditional HIIT \u2014 sprinting, jump squats, burpees \u2014 produces rapid fitness improvements but has high dropout rates and higher injury risk. The interval walking protocol was specifically designed to be something people would actually do consistently for months and years, not just tackle intensely for six weeks and then abandon. For older adults, people with joint problems, or anyone who has struggled to maintain high-intensity exercise habits, interval walking wins on sustainability.<\/p>\n\n\n\n

What about combining interval walking with other forms of exercise? This is actually ideal. The research on interval walking focused on it as a standalone protocol, but there’s no evidence that combining it with other activities hurts results \u2014 and a fair amount of logic suggesting it helps. Doing two or three interval walking sessions per week plus one or two days of light strength training or yoga hits multiple fitness domains simultaneously. Strength training preserves muscle mass in ways that walking alone doesn’t fully address, and yoga or stretching can help offset the tightness that comes from lots of walking.<\/p>\n\n\n\n

The bottom line: Japanese interval walking isn’t the only good option, but it’s one of the most well-researched, accessible, and sustainable options available \u2014 especially for people who aren’t already deeply embedded in a gym-based fitness routine. If you can walk, you can do this.<\/p>\n\n\n\n

Tips to Stay Consistent and Build a Long-Term Habit<\/h2>\n\n\n\n

Here’s the thing about exercise habits: knowing what to do and actually doing it are two very different problems. I’ve read enough fitness research to coach a small army, and I have still had plenty of weeks where I skipped sessions I shouldn’t have. So let me share what’s actually worked for me \u2014 not the idealized version, the real one.<\/p>\n\n\n\n

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Habit stacking is probably my number one recommendation. This is the idea of attaching a new habit to an existing one. For me, it meant going for my interval walk immediately after dropping my kids off at school. The routine already existed; I just bolted the walk onto the end of it. Other examples: walking right after your morning coffee before you sit down at your desk, or right after dinner before the evening winds down. You’re not creating a new slot in your schedule \u2014 you’re hijacking one that already exists. This sounds simple but it genuinely cuts the friction of starting.<\/p>\n\n\n\n

Use our free Japanese Interval Walking timer<\/a> and set it up once. I use one called Seconds (there are a dozen good options), where I programmed in my warm-up, five cycles of three minutes fast and three minutes slow, and a cool-down. I just hit start and follow the audio cues. No thinking. No watching the clock. The session runs itself. This removes a surprising amount of mental resistance because there’s literally nothing to figure out once you’re outside.<\/p>\n\n\n\n

Find a walking buddy if you can. I know that sounds like advice from a 1990s health pamphlet, but there’s solid research behind it. People are significantly more consistent with exercise when they have a social accountability component. It doesn’t have to be every session \u2014 even one shared walk per week creates a sense of social commitment that makes you more likely to show up the other days too. And honestly, a walking buddy makes the time go faster. The slow recovery intervals are a perfect time for actual conversation.<\/p>\n\n\n\n

What about bad weather or days when you just can’t get outside? Have a backup plan before you need it. A treadmill at a gym or at home works perfectly for this protocol \u2014 just set it to your brisk walking speed for the fast intervals and your slow pace for the recovery phases. An indoor walking track, a covered parking structure, even a long hallway in a building can work. The protocol doesn’t require nature, just the intervals. If I wait for perfect weather where I live, I’d be walking maybe eight months of the year. Having a treadmill backup has saved my consistency more times than I can count.<\/p>\n\n\n\n

Track your progress in some way, even loosely. It doesn’t have to be obsessive. A simple check mark on a calendar for each completed session can be surprisingly motivating \u2014 there’s something about not wanting to break a streak that keeps you going even on unmotivated days. If you have a smartwatch, tracking your resting heart rate over months is one of the most satisfying metrics because you’ll see it gradually creep down as your cardiovascular fitness improves. That kind of concrete feedback is powerful.<\/p>\n\n\n\n

Finally: give yourself permission to do a shortened session rather than skip entirely. Some days I’ve only had 20 minutes, so I did three cycles instead of five and called it a win. A shorter session still maintains the habit, keeps the neurological routine intact, and puts something in the bank. The enemy of consistency isn’t the occasional short session \u2014 it’s the “all or nothing” mindset that leads to skipping entirely on imperfect days.<\/p>\n\n\n\n

Final Thoughts<\/h2>\n\n\n\n

So here’s the takeaway, and I want to keep this simple: if you want real results from Japanese interval walking, aim for at least four sessions per week, each lasting about 30 minutes (five complete 3-minute fast \/ 3-minute slow cycles), for a sustained period of months \u2014 not days, months. That’s what the research shows. That’s the formula.<\/p>\n\n\n\n

What makes this protocol genuinely exciting to me isn’t that it’s new or trendy \u2014 it’s that it was designed from the ground up to be something real people could actually do. No gym required. No special gear. No athletic background necessary. Just your own two feet, some sidewalk, and a timer on your phone. The fact that it produces measurable improvements in cardiovascular fitness, blood pressure, blood sugar regulation, and muscle strength is almost surprising given how accessible it is.<\/p>\n\n\n\n

I think about all the people I know who’ve said “I know I should exercise but I just don’t know where to start” \u2014 and this is genuinely the answer I’d give them now. Start with two or three days a week. Do the five cycles. Build up to four days. Give it three to five months. Track something small so you can see the progress. And don’t quit when week three feels harder than week one, because that’s just your body adapting.<\/p>\n\n\n\n

The hardest part is always just lacing up for the first time. After that, it gets easier. And then, weirdly, it gets something you actually look forward to.<\/p>\n\n\n\n

Bookmark the schedule in this article, share it with someone who might benefit, and if you’ve tried Japanese interval walking yourself, drop a comment below \u2014 I’d genuinely love to hear what kind of results you’ve been seeing. We’re all figuring this out together.<\/p>\n","protected":false},"excerpt":{"rendered":"

So, how often should you do Japanese Interval Walking? Okay, I’ll be honest with you. When I first heard about […]<\/p>\n","protected":false},"author":1,"featured_media":81,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[8,6],"class_list":["post-79","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-japanese-interval-walking","tag-japanese-walking"],"_links":{"self":[{"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/posts\/79","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/comments?post=79"}],"version-history":[{"count":5,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/posts\/79\/revisions"}],"predecessor-version":[{"id":87,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/posts\/79\/revisions\/87"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/media\/81"}],"wp:attachment":[{"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/media?parent=79"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/categories?post=79"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/japaneseintervalwalking.com\/blog\/wp-json\/wp\/v2\/tags?post=79"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}