Japanese Interval Walking, also known as Interval Walking Training (IWT), is a scientific walking technique developed by Professors Hiroshi Nose and Shizue Masuki.

 It follows a pattern of 3 minutes of brisk walking and 3 minutes of slow recovery walking, repeated for 30 minutes. Research shows that it not only increases VO₂ max and muscle strength but also helps reduce blood pressure, BMI, and weight. Its biggest advantage is that it’s low-impact, making it safe for seniors, people with joint pain, and beginners. Practicing it 4–5 times a week or even twice a day for 15 minutes can bring excellent results. Without needing a gym, just with a good pair of shoes, this walking method can take your fitness to the next level.