I write about fitness for a living, but on days when I’m lacking motivation, there’s one workout I always return to — the Japanese Walking Method. It only takes 30 minutes and is scientifically proven to boost aerobic fitness, work the muscles in your lower body, and look after your heart health. Read on to find out more.

As a reminder, what works for me might not be right for you and your body. While this workout is beginner-friendly and suitable for most, if you’re pregnant or postpartum, or recovering from an injury or surgery, always check with a qualified professional before trying something new.

This workout, also known as Interval Walking Training (IWT), was developed by Dr. Hiroshi Nose at Shinshu University in Matsumoto, Japan. It’s a simple workout — here’s how I set it up on my Apple Watch before heading out for a walk. If you don’t have a smartwatch, you can use the timer on your phone or a stopwatch to time the intervals.

You’ll also want to ensure you have a comfortable pair of walking shoes on your feet. Right now, my go-to sneaker for easy runs and walks is the Asics Novablast 6, but you can check out our roundup of the best Skechers here, which are also popular for walking workouts.

Studies have found IWT has several health benefits. After three months of doing a 30-minute interval walk three times a week, participants had lower blood pressure and cholesterol, increased leg strength, and more aerobic capacity than those who walked continuously at a moderate pace for the same time.

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