Japanese walking has been one of the most talked-about fitness trends of the year, and for once the hype has substance. The idea is simple: alternate three minutes of fast walking with three minutes of easy walking, and repeat for about 30 minutes.
The method comes from research in Japan, where people who followed this interval-walking routine improved their fitness, leg strength and blood pressure more than those who simply walked at a steady pace. No equipment and no membership required – just a good pair of shoes.
How to do it
- Warm up: start with a few minutes of relaxed walking.
- Fast: walk for three minutes at a pace where talking becomes a little difficult and your breathing picks up.
- Easy: slow down for three minutes at a comfortable, conversational pace.
- Repeat: do five rounds, for a total of about 30 minutes.
- Frequency: aim for a few sessions a week and increase the pace gradually as it gets easier.
The best place to try it: the Lungarni
Florence’s riverside streets are flat, open and beautiful at any time of day. Start near Ponte Vecchio and head west along the river towards the Cascine, the city’s largest park, where wide paths keep you away from the traffic. Turn around whenever your 30 minutes are up.
Want a challenge? Swap one easy round for the climb up to Piazzale Michelangelo on the other side of the river. The view over the city is the best reward for your legs.
A few tips
- Timing: go early in the morning or before sunset, when the Lungarni are quieter and the light is at its best.
- Shoes: choose cushioned, supportive trainers – cobblestones and pavements are hard on the joints.
- Hydration: bring a bottle and refill it at the public drinking fountains around the city.
- Safety: watch out for bikes and scooters on shared paths, and stick to well-lit routes after dark.
Rainy day? Bring it indoors
The same method works on a treadmill: alternate three minutes at a brisk pace (or on a slight incline) with three minutes easy. Come and try it at our rooftop gym, with Florence views through the glass – a Rooftop Day Pass costs €15.