What if just 30 minutes of walking a day could transform your health—boosting your heart, strengthening your legs, burning fat, and keeping you motivated? That’s exactly what the Japanese 3×3 Walking Method delivers. Developed at Shinshu University by Dr. Hiroshi Nose and Professor Shizue Masuki, this proven approach is simple, sustainable, and effective.

In this post, we’ll cover the origins of the method, the science-backed benefits, inspiring real-life stories, and how you can get started today.

What is the 3×3 Walking Method?

The 3×3 Walking Method—also known as Interval Walking Training (IWT)—is simple:

Walk briskly for 3 minutes
Slow down for 3 minutes
Repeat 5 cycles for a total of 30 minutes

This alternating pattern of intensity makes your workout both effective and sustainable.

The Origins of 3×3 Walking

In the early 2000s, Dr. Hiroshi Nose and Professor Shizue Masuki of Shinshu University in Japan wanted to create a workout older adults could stick with. The results were remarkable—participants improved aerobic capacity by 10–20%, increased muscle strength, lowered blood pressure, and lost more body fat compared to steady walking.

Today, this method is used across Japan and is quickly gaining global attention.

Benefit #1: Better Heart Health

Studies show participants improved their aerobic capacity by 10–20% in just five months. This is thanks to what researchers call cardiac flexibility—your heart’s ability to work hard during fast intervals and recover quickly during slow ones. A flexible heart is a healthy heart, reducing risks of hypertension, stroke, and heart disease.

Benefit #2: Increased Strength

Walking already strengthens your legs, but IWT goes further. Research shows 13–17% improvement in thigh muscle strength after 5 months. This means better balance, stability, and independence—critical for aging adults. Women after menopause especially benefit, as interval walking helps preserve bone density and muscle mass.

Benefit #3: Sustainable & Enjoyable

95% of participants in the original Japanese trials stuck with the program for the full 5 months. Why? Because it’s not overwhelming. Just 30 minutes, 4–5 times per week, no fancy gear required. The pace changes keep it interesting, and the results keep you motivated.

Benefit #4: Weight Loss & Fat-Burning

IWT has been shown to reduce visceral fat—the dangerous belly fat that surrounds your organs and raises risk for heart disease and diabetes. By alternating fast and slow walking, you train your metabolism to burn both carbs and fat more efficiently, even after your workout ends.

Real-Life Stories

One Japanese participant in her late 60s went from dreading stairs to leading her grandchildren on hikes in just three months.

And closer to home, I have to share a story that really moved me. My friend Robert Boggs, who many of you know has been following my Fitness Walking Exercise program for years, recently started experimenting with the 3×3 walking method. Now, let me underscore this: Robert is in his mid-80s. Yes, his mid-80s! And he’s not just strolling through these intervals—he’s using IWT as a powerful way to push his fitness further.

Roberts testimonial about my Fitness Walking Exercise program is featured on that page. I’ll leave a link in the description.

These stories prove it’s never too late to start.

How to Start 3×3 Walking

Here’s how to try your first session:

Warm up for 5 minutes.
Walk briskly for 3 minutes (fast but not a sprint).
Walk slowly for 3 minutes to recover.
Repeat 5 times.
Cool down for 5 minutes.

Do this 4–5 days a week, and track how you feel.

Free Gift: Walking Works Blueprint Preview

If you’re ready to go deeper, I’d love to give you a free preview of my Walking Works Blueprint book, plus a bonus music track to walk to. Inside, you’ll discover how to build a walking habit, reduce stress, manage your weight, and make fitness a sustainable part of your life.

👉 Grab your free copy here: walkingforhealthandfitness.com/walkingworksbookgiveaway

Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint