Free Japanese Walking Timer

Japanese walking, also called interval walking training, alternates 3 minutes of brisk walking with 3 minutes of easy walking. This timer is set up for it: press START, walk fast when you hear "work" and slow down when you hear "rest".

Quick presets

• Classic: 3 min fast / 3 min slow: 180s work, 180s rest, 5 rounds
• Beginner: 2 min fast / 3 min slow: 120s work, 180s rest, 5 rounds
• Short: 3 / 3 for 15 minutes: 180s work, 180s rest, 3 rounds
• Long: 3 / 3 for 45 minutes: 180s work, 180s rest, 8 rounds

What is Japanese walking?

Japanese walking is a form of interval walking developed by researchers at Shinshu University in Japan. You alternate 3 minutes of fast walking, at roughly 70% of your maximum effort, with 3 minutes of slow walking, usually for about 30 minutes at least four days a week. Studies of the method have reported improvements in fitness, leg strength and blood pressure, especially in middle-aged and older adults.

How fast should you walk?

During the fast intervals, walk briskly enough that you are breathing hard and can only speak in short phrases. During the slow intervals, walk at a relaxed pace that lets your breathing settle. Swing your arms and take slightly longer steps to raise the intensity without jogging.

How the rounds work

Each round is one fast interval followed by a slow one, and the timer stops after the last fast interval. The classic preset gives 5 fast and 4 slow intervals, which is 27 minutes. Finish with 3 more minutes of slow walking to cool down and you have the full 30-minute session.

Japanese walking on a treadmill or walking pad

Japanese walking works well indoors. Raise the speed when you hear "work" and lower it when you hear "rest". Pick a fast speed you can hold for all 3 minutes, and add a slight incline if your treadmill has one and the fast intervals start to feel easy.

Frequently asked questions

What is the 3-3 Japanese walking method?

It is 3 minutes of brisk walking followed by 3 minutes of slow walking, repeated for about 30 minutes. This timer is preset to that pattern.

How often should I do Japanese walking?

The original studies used sessions of about 30 minutes at least four days a week. Start with fewer rounds if 30 minutes feels like too much.

Can I do Japanese walking on a treadmill?

Yes. Use the timer on your phone or laptop and change the treadmill or walking pad speed at every switch.

Is Japanese walking good for beginners?

Yes. It is low impact and you set your own pace. Try the beginner preset with 2 minutes fast and 3 minutes slow, and check with your doctor first if you have a health condition.

Will the timer keep running in my pocket?

Keep the page open. The timer keeps your screen awake so it keeps counting, and it calls out "work" and "rest" so you can hear each switch without looking.

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