Japanese Walking Method to lose Belly Fat Fast

Japanese Walking Method for Weight Loss - Over 50

The Japanese Walking Method, also known as Interval Walking Training (IWT), is a scientifically researched walking technique developed in Japan to improve fitness, support fat loss, boost metabolism, and strengthen the heart.

Rather than walking at one steady pace, this method alternates between slow and faster walking, making it far more effective than traditional walking—while remaining low‑impact and joint‑friendly.

What Is the Japanese Walking Method?

The method is refreshingly simple:

• Walk at a comfortable, slower pace for 3 minutes

• Walk at a faster, more purposeful pace for 3 minutes

• Repeat this cycle for up to 30 minutes

This alternating pattern gently raises your heart rate, challenges your muscles, and increases calorie burn—without the pounding impact of running.

Research suggests this style of walking can deliver significantly greater benefits than aiming for 10,000 steps a day, particularly for midlife adults.

Where Did Japanese Walking Come From?

Interval Walking Training was developed following a landmark 2007 study by researchers at Shinshu University in Japan.

In this study, researchers compared two groups of middle‑aged and older adults:

• One group followed interval walking training

• The other walked a steady 8,000 steps per day

The aim was to examine whether interval walking could improve:

• Leg muscle strength

• Aerobic fitness

• Blood pressure

The Results (After 6 Months)

Compared with steady walking, the interval walking group achieved:

• 13% increase in knee extension strength

• 17% increase in knee flexion strength

• 9% increase in peak aerobic capacity

• Greater reductions in resting systolic blood pressure

These improvements were significantly greater than those seen in the steady‑walking group.

Why Is Japanese Walking Suddenly So Popular?

Although the research has been around for years, the method has recently surged in popularity after taking off on social media—particularly TikTok—where it became widely known as “Japanese walking.”

Search interest reflects this rapid rise:

• October 2024: ~260 monthly searches

• June 2025: ~14,800 monthly searches

• February 2026: ~49,500 monthly searches

This isn’t just a trend, though. In Japan, walking is deeply embedded into daily life and wellbeing culture, contributing to longevity and overall health. Japanese walking simply refines what many already do—by making it more effective.

How Is Japanese Walking Different from Steady Walking?

Japanese walking is considered a form of high‑intensity interval training (HIIT)—but without the intimidating feel of traditional HIIT workouts.

• Faster intervals: ~70% of your maximum heart rate

• Slower intervals: ~40% of your maximum heart rate

• Total duration: up to 30 minutes

Steady‑state walking, by contrast, maintains one pace throughout. While still beneficial, it does not challenge the cardiovascular system or muscles to the same degree.

Benefits of Japanese Walking

1. Affordable and Accessible

No gym membership or special equipment required—just a pair of supportive trainers and a safe place to walk.

2. Easy to Fit into Daily Life

You can use Japanese walking:

• On your commute

• While walking the dog

• Around your neighbourhood

• Indoors, if space allows

Even getting off the bus one stop early can become a powerful workout.

3. Supports Fat Loss

A large 2019 systematic review and meta‑analysis comparing interval training with steady‑state exercise found that:

• Both reduced body fat

• Interval training resulted in 28.5% greater reductions in total fat mass than moderate‑intensity continuous training

4. Beginner‑Friendly and Joint‑Friendly

If you can walk, you can try Japanese walking. It’s far gentler on the joints than running, making it ideal if you’re returning to exercise or cautious about injury.

(As always, consult a healthcare professional if you have medical conditions or injuries.)

5. Time‑Efficient

• 10,000 steps can take 1–2.5 hours

• Even 7,000 steps can take around an hour

• Japanese walking delivers strong benefits in 20–30 minutes

6. Supports Mindfulness and Mental Wellbeing

Slower intervals allow you to tune into your breath and surroundings, helping reduce stress and improve mental clarity.

7. More Engaging Than Steady Walking

Alternating pace keeps walks interesting, which increases motivation and consistency.

8. Challenges the ‘All‑or‑Nothing’ Mindset

You don’t need extreme workouts to see results. Consistent, moderate effort often produces better long‑term outcomes.

Key Health Benefits at a Glance

Interval walking training may support:

• Increased aerobic fitness

• Higher calorie burn and metabolism

• Improved heart health

• Better bone health

• Stronger leg muscles

• Lower blood pressure

• Improved blood sugar control

• Reduced risk of lifestyle‑related diseases

• Improved mood through endorphin, dopamine, and oxytocin release

Even shorter sessions (10–20 minutes, four times per week) can deliver meaningful health benefits.

Sign up here for your FREE Japanese Walking Workout 4-week Reset

Frequently Asked Questions

How Do I Know I’m Walking at the Right Intensity?

You can use a fitness tracker to monitor heart rate like this one Garmin vivoactive 5 GPS Smartwatch or simply go by feel using Rate of Perceived Exertion (RPE):

• Slow intervals: 4/10 effort (comfortable but purposeful)

• Fast intervals: 7/10 effort (breathing harder but still in control)

How Do I Time the Intervals?

• Use a playlist of 3‑minute songs

• Use an interval timer app such as Seconds (available on iOS and Android)

Does Japanese Walking Help with Weight Loss?

Yes—particularly when done consistently.

The faster intervals create what’s known as the afterburn effect (EPOC), where your metabolism remains elevated after exercise, allowing you to burn more calories over time.

Can Japanese Walking Help Burn Belly Fat?

No exercise can target belly fat alone. However, interval walking helps reduce overall body fat—including abdominal fat—when combined with healthy eating habits.

Is Japanese Walking Good for Menopausal Women?

Absolutely!

During perimenopause and menopause, hormonal changes can lead to:

• Slower metabolism

• Increased central fat storage

• Reduced bone density

• Higher cardiovascular risk

• Mood changes

Japanese walking offers several specific benefits:

Metabolic Health

Helps regulate blood sugar, improve insulin sensitivity, and support weight management—especially when done after meals.

Cardiovascular Protection

Interval walking reduces systolic blood pressure more than steady walking, helping lower stroke and heart disease risk.

Bone Health

As a weight‑bearing activity, IWT helps maintain bone density—critical for postmenopausal women.

Mood and Mental Health

Regular interval walking can significantly reduce symptoms of anxiety and depression through hormonal and neurological effects.

Muscle Preservation

Supports muscle strength and lean mass, helping counter age‑related muscle loss and central fat gain.

Sign up here for your FREE Japanese Walking Workout 4-week Reset

Final Thoughts

Japanese interval walking is more than a social‑media trend. It’s a research‑backed, sustainable, and adaptable way to support fitness, weight management, and overall wellbeing—especially for women over 50.

Whether you’re rebuilding energy, managing menopause symptoms, or simply upgrading your daily walks, this method offers a practical and proven path forward.

References

1.   Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people – National Library of Medicine

2.   Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) https://pubmed.ncbi.nlm.nih.gov/30765340/

3.   What is Japanese walking? – Women’s Health

Sign up here for your FREE Japanese Walking Workout 4-week Reset