Before diving in, I want to clarify that I’m not a personal trainer—just a fitness editor and enthusiast who reviews equipment and experiments with new workouts.
Lately, I’ve jumped into the buzz surrounding the Japanese walking method and found it really impactful for my walking routines. However, as a month went by, I started to wonder, what’s next for me?
To get fitter and stronger, it’s essential to advance your workouts. With walking, there are several easy ways to do this. You can speed up, wear a weighted vest (or, in my case, carry a baby in a sling), tackle some hills, or simply extend your walking duration.
If you’re seeking a fresh walking challenge this summer, consider trying my 3-4-5 walking method. Keep in mind, if you’re easing back into exercise after an injury or pregnancy, it’s wise to consult a healthcare provider before starting something new.
What is the 3-4-5 walking workout?
Like the Japanese walking method, my 3-4-5 routine incorporates HIIT elements, adjusting your pace during the workout. I programmed my walking session on my Apple Watch, but similar setups are possible on most fitness trackers. If you don’t have one, a simple stopwatch or even your smartphone’s timer will work.
Here’s how it goes:
- Begin with three minutes of low-intensity walking. This should feel like a 4/10 effort—you’re moving but could chat comfortably.
- Next, walk four minutes at a high intensity—aim for a 7/10 level of exertion.
- Repeat this cycle five times for a total of 35 minutes.
I’ve been doing the 3-4-5 walking workout for a week—here are the benefits
This method effectively builds on the Japanese walking approach by increasing both speed and workout duration. Here’s what I’ve experienced:
The extra 60 seconds of work makes all the difference
A minute might not seem long, but pushing through one more minute of faster walking changes the game. That extra time raised my heart rate longer, making the effort feel more significant and helping me burn more calories.
Incorporating intervals can elevate your heart rate and improve blood pressure and cholesterol levels, enhancing your aerobic capacity more than walking at a steady, moderate pace would.
You’ll likely also burn more calories compared to a standard 35-minute stroll, which is beneficial if you’re walking with weight loss in mind.
Knowing how many times I was repeating the intervals helped
Having completed five marathons, I’ve realized counting can be a handy motivator, especially towards the end. I focus on counting steps or figuring out remaining run time. During this workout, counting down from five helped keep me focused on my pace.
It raised my heart rate and boosted my mood
While I’m not walking specifically to lose weight, I’m using it to regain my fitness postpartum and keep active on days when my toddler is at home. It serves as a perfect active recovery, preventing stiffness between my running and strength workouts. Since walking my dog daily is a must, why not turn it into a more meaningful workout?
Besides increasing my heart rate, the 3-4-5 workout left me feeling accomplished, ready to tackle the rest of my day. It’s a fun challenge you can do virtually anywhere—be it on a treadmill, with a friend or your dog, in a nearby park, or up a hill to test your legs. Just grab a comfy pair of sneakers and dedicate 35 minutes. Happy walking!
