Japanese Walking,
made simple.
Three minutes brisk, three minutes easy, five times over. That is Interval Walking Training — the method from Japan — and IWT calls every change of pace so you can put the phone away and just walk.
Android soonFree to download · phone and watch
Walk fast. Walk easy. Repeat.
No gym, no equipment, no complicated plan. One thirty-minute walk, split into ten stretches of three minutes.
3 min brisk 3 min easy× 5 — thirty minutes in all
The app does the counting
Just walk
A clear cue at every change of pace, on your phone and on your wrist. The screen can stay in your pocket.
Everything is recorded
Distance, pace, steps, heart rate and intervals — measured as you go, kept on your own device.
Watch it add up
Streaks, medals and a fitness index that turns one good walk into a habit worth keeping.
Why three and three
Interval walking was developed and tested at Shinshu University in Matsumoto, and it has been measured against ordinary steady walking more than once.
Fitter, stronger legs
Over five months, 246 walkers gained 13–17% in knee strength and 8–9% in peak oxygen uptake — and their blood pressure fell further than the steady-walking group's.
The brisk minutes are what count
Across 679 walkers, the gains tracked time spent walking fast — and levelled off at around fifty brisk minutes a week. Five sessions is roughly that.
Not the same as walking further
In people with type 2 diabetes, four months of interval walking lifted VO₂max 16% and improved blood-sugar control. Continuous walking burning the same energy did neither.
What the research does not yet show is whether people keep it up for years — the 2024 review by both research groups says long-term adherence is still an open question. Read the full method, sources and all.
IWT Club · Est. 2026
Walk together
Thirty minutes is easier when someone is counting on you. Set a challenge with friends, family or the whole company — everyone's walks count, and the leaderboard updates itself.