A Fast Paced Walk That Works
Let me ask you something: have you heard about interval walking yet?
If you've been scrolling through social media lately, you've probably seen it popping up everywhere. It's also called Japanese walking, because it was developed by researchers in Japan who were looking for an efficient, low-impact way to build cardiovascular health, strengthen muscles and bones, and boost overall mood. The concept is simple but powerful: a 5-minute warm-up, then alternating 3-minute intervals of fast-paced, intense walking with 3 minutes of slower, calmer walking for at least 30 minutes total, followed by a 5-minute cool-down.
It's accessible, it's effective, and it doesn't require anything more than a good pair of shoes and a way to track your time. Here's a great article that breaks down the technique if you want to learn more.
As a former runner turned walker, I was intrigued. I love walking for its mindfulness, its gentle rhythm, its invitation to notice and explore. But sometimesI need something different. Sometimes I have pent-up energy that needs releasing, stress that needs sweating out, a workout that gets my heart pounding and my blood moving. Interval walking promised all of that without the impact on my joints that running demands.
So I decided to try it.
Lacing Up with Intention
I laced up my shoes, cued up a killer workout playlist on my phone, popped in my headphones, and headed out the door. My watch was ready to track my time and monitor my intervals. This walk wasn't about soaking in the beauty of my neighborhood or discovering hidden corners of my local park. This walk had one mission: get in a good, heart-pounding workout and release that wild energy buzzing under my skin.
I started with the 5-minute warm-up, easing into it, letting my body wake up and my pace gradually increased. By the time minute six rolled around, I was ready. I queued up a fast-paced song and took off.
The Rhythm of Fast and Slow
Walking quickly along my well-worn path, I could feel my heart rate climb during that first 3-minute interval. My breath quickened. My arms pumped back and forth with intention. I was working hard, and it felt good. Then came the slow-down—3 minutes at a nice, steady, calm pace. I'll be honest: slowing down isn't always easy for me. But those recovery intervals were exactly what I needed to reset, catch my breath, and prepare for the next round.
I kept up this rhythm for over 45 minutes. There were a few times I went long on the fast portions, mostly because I was so into my music that I lost track of time. But those slower intervals were essential. They gave my body and heart the chance to recover, to catch up, to be ready to push again.
By the end, I was sweaty, energized, and satisfied. This is a workout that delivers.
The Pros
Interval walking is efficient—you get a solid cardiovascular workout in a relatively short amount of time. It's fun, it's energy-releasing, and somehow also energy-boosting. You'll sweat. You'll feel accomplished. And you'll give your heart and muscles exactly what they need.
Things to Consider
Here's what I learned: know your route. Use a trail or path that's familiar, one you could walk with your eyes closed. You don't want to be thinking about where you're going or navigating new terrain. A track or even a treadmill works great for this. You'll be checking your watch a lot, so be prepared to keep somewhat accurate time. This isn't a leisurely stroll where you lose yourself in thought. You need to stay focused.
A good watch or timekeeping tool is essential. And a great workout playlist is non-negotiable. This isn't the walk for a meandering podcast or audiobook. You need music that keeps you motivated and engaged, songs that make you want to move.
Your Turn
If you're looking for a walking workout that's quick, efficient, and genuinely challenging, interval walking might be exactly what you need. It won't replace those slow, mindful walks where you notice the light filtering through the trees—but it doesn't have to. It's a different tool for a different need.
So lace up. Queue up your playlist. Set your timer. And see what your body can do when you give it permission to push and recover, push and recover, all the way home.
Let me know if you try it—I'd love to hear how it goes.
