Based on a 2007 Japanese research study: alternating between 3 minutes of fast and slow walking for proven cardiovascular benefits. 30 minutes a day, at least 4 days a week.
Start Your First SessionAlternate between slow and fast walking - 3 minutes is the guideline, but can be adjusted to your fitness level.
2007 study showed lower blood pressure, better cardiovascular fitness, and improved muscle strength.
Just vary your walking pace - no stopwatch or fitness tracker required. Walk with friends for added motivation.
Begin at a comfortable, slow pace for 3 minutes to warm up.
After the warm-up, increase to a brisk walk for 3 minutes - add arm swings to engage upper body.
Continue alternating for a total of 30 minutes. Do this at least 4 days per week.
Proven cardiovascular benefits
Improves overall muscle tone
Better than continuous walking
Variety keeps your brain engaged
Join thousands who've discovered this simple, equipment-free fitness method.
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