Get Fit Fast: The 3 by 3 Interval Walking Method

Not having enough time to fit in a full workout? You’re definitely not alone—it’s a common struggle! You might have heard, “there are 24 hours in a day, you can find one to exercise,” which sounds good in theory, but it can seem impossible when you’re managing kids, dealing with a job that demands your all, commuting like you’re in an action movie, or keeping a family calendar that feels like a toddler’s birthday party gone wild. Some people appear to handle it all effortlessly, as if they possess superpowers. But for many of us, after a long day, is there really any energy left to tackle a workout? And this is where I’d like to share a bit of insight about intervals—the workout equivalent of taking a much-needed coffee break!

Years ago, I discovered the amazing benefits of interval training, not just because I was pressed for time, but also because those long cardio sessions felt tedious to me. As someone who isn’t the fastest runner, I found it challenging to maintain a pace of 7mph for more than a few minutes. However, I realized my body responded well to short bursts of running followed by brief walks, and this method kept me engaged while helping me reach my mile goal more efficiently. These intense cardio sessions wouldn’t deplete my muscle like longer workouts might. It was such a relief to know that I could burn more fat in less time! The combination of an elevated heart rate while preserving muscle in a shorter time frame felt like exactly what I needed.

So here’s an effective solution to your time crunch: the interval. Recently, the internet has been trying the 3 by 3 interval for walking, a technique known as Japanese Interval Walking Training (IWT). I didn’t create the trend, but I am an advocate of the process. What’s perfect about this interval is all you need is a path to walk and your sneakers. Other interval trends require you to have an incline or another piece of gym equipment. This method is simple and effective.

After a quick warm-up, alternate between 3 minutes of slow walking and 3 minutes of brisk walking that’s almost a run for a total of 30 minutes. The crucial part is maintaining a brisk walking pace—typically around 4.5-5 mph, followed by a period of rest – typically around 3 mph. Remember, walking means one foot is on the ground at all times. In just 30 minutes, you’ll complete 5 rounds of this 3 by 3 walking routine, which will not only leave you breathless but also more toned than simply walking at a steady pace.

Part of this interval involves speed walking, which demands strong body mechanics beyond regular walking. Your whole body is engaged in the movement. Your legs straighten, and you stand taller, with your core fully clenched. There’s a slight twist at the torso as your arms swing back in rhythm with your lower body. Walk with purpose. Once your body masters these mechanics, it will instinctively move quicker. Before long, this form will feel like second nature.

While there are so many different ways to interval train, if you are just starting out, or you just want to spice up your current walking routine, give this method a shot. It’s simple, effective and can provide great benefits in just 30 minutes.

Helpful hint: If you don’t want to be stare at your watch the whole time, use music. Find songs that are around 3 minutes in length and switch pace with the songs.