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Cardio & conditioning

Interval walking workout: 3 minutes fast, 3 minutes easy

Fast walking for 3 minutes, then easy walking for 3, five times over: the interval walking developed and tested in Japan, sometimes called Japanese walking. In a 5-month trial in 246 adults averaging 63, this pattern on 4 or more days a week raised thigh strength and fitness more than steady walking did, and lowered blood pressure more. The trials set the fast pace at about 70% of each person's peak aerobic capacity, measured in a lab; our everyday version is as fast as you can keep up for 3 minutes, breathing hard and able to say only a few words. Easy means slow enough for your breathing to settle. Start with 3 rounds: in the walking plan, the phases set each week's rounds.

40 minBeginner3 movesCardio machine · A wallQuads · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill walking5 min
    Beginner · Quads, Calves, Glutes · 3D demoEasy, building to brisk. Outdoors on a flat route, or on a treadmillHarder: Treadmill jogging

Intervals

5 rounds

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoFast: as fast as you can keep up for 3 minutes, breathing hard, able to say only a few words. Quicker steps and a strong arm swing helpHarder: Treadmill jogging
  2. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoEasy: slow right down until your breathing settlesHarder: Treadmill jogging

Cool-down

  1. Treadmill walking2 min
    Beginner · Quads, Calves, Glutes · 3D demoEasyHarder: Treadmill jogging
  2. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  3. Soleus wall stretch30 s each side
    Beginner · Calves · 3D demoOptionalEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • In the walking plan, the phases set the rounds: 3 in week 5, 4 in week 6 and 5 from week 7. On your own, start with 3 and add a round a week up to 5 (our suggestion).
  • In the trials, people did 5 or more rounds on at least 4 days a week. One or two sessions a week alongside steady walks is a good start (our suggestion): in a study of 679 people, fitness rose with up to about 50 minutes of fast walking a week, then levelled off.
  • Can't walk faster without breaking into a jog? Use a slope for the fast minutes instead of more speed.
  • You need only a watch or phone to time the switches. On a treadmill, change the speed at each switch and let go of the rails: holding them makes it easier.
  • Sticking with it is the hard part: over 22 months, people who kept up more of their sessions gained more fitness. Pick days and a route you can keep.
  • With a heart condition, or chest pain, dizziness or fainting when you exert yourself, see your GP before the fast minutes. On a beta blocker, go by your breathing, not your heart rate.
  • Pregnant: don't start vigorous exercise new, so keep the fast minutes at a talk-but-not-sing pace unless you already walked this fast.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

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Questions people ask

How long does the interval walking workout: 3 minutes fast, 3 minutes easy take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 3 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.