Japanese walking is also called interval walking training (IWT) 🔥
Instantly Calculate Calories & Fat Burned with the Japanese Walking Method
Japanese walking is also called interval walking training (IWT). We use the terms interchangeably.
How many calories does Japanese walking burn?
Use our calculator below to find out exactly how many calories (and how much fat) you’ll burn in one Japanese Interval Walking Training (IWT) session.
🔸 Enter Your Details:
Advanced Inputs (optional – fill these to auto-calculate MET):
The Japanese Interval Walking Method (IWT) is where you cycle between walking at a moderate pace for 3 minutes and walking at your fastest pace for 3 minutes.
3 min of Moderate Walking (medium pace, Zone 1–2 cardio)
3 min of Fast Walking (fastest pace, Zone 2-3 cardio)
Repeat for 30 minutes.
This method helps you burn calories efficiently, improve cardiovascular health, and boost fat metabolism. It is also easy on the joints and relatively risk free.
For an average 155 lb (70 kg) adult, expect to burn about 150–200 calories in a standard 30-minute session. The exact amount depends on your weight and intensity:
The magic of Japanese Interval Walking is in the intervals. During slow intervals, your body taps into fat stores for energy. Fast intervals push your heart rate higher, burning more calories overall.
On average, about 50% of calories burned during IWT come from fat. So a session burning 180 calories can burn about 9 grams of fat—roughly one chocolate chip cookie's worth!
It depends on a person’s fitness level.
Try our Zone 2 Heart Rate Calculator to find out which zone you are in with Japanese walking.
For many people, Japanese Interval Walking alternates between moderate (Zone 1-2) and higher-intensity cardio (Zones 2-3).
Japanese walking could even put some people in zone 4-5 if they are untrained and unfit.
It is more challenging than most people think if they do it properly.
A typical 30-minute IWT session burns about the same calories as running for 20 minutes at a moderate pace. It's a great low-impact alternative that’s easier on your joints but still provides excellent cardiovascular benefits.
One 30-min IWT session ≈ 1 chocolate chip cookie 🍪 or ¾ of a chocolate bar 🍫
Five 30-min sessions per week ≈ losing nearly 1/4 lb of fat per week!
Is this suitable for beginners? Yes, Interval Walking is ideal for beginners. Start slow and gradually increase your pace.
How often should I do it? 4–5 times per week gives optimal results.
Do I need special equipment? Just comfortable shoes and flat terrain.
Try our calculator above, and see how quickly you can burn calories and melt fat with the Japanese Interval Walking method!
Japanese Interval Walking Calculator Instantly Calculate Calories & Fat Burned with the Japanese Walking Method Japanese walking is also called interval walking training (IWT). We use the terms interchangeably. How many calories does Japanese walking burn? Use our calculator below to find out exactly how many calories (and how much fat) you’ll burn in one Japanese Interval Walking Training (IWT) session. 🔸 Enter Your Details: Weight: kg lbs Duration: [minutes] Show Advanced Inputs Advanced Inputs (optional – fill these to auto-calculate MET): Age: Gender: Avg. Heart Rate: Incline (flat, slight, hilly): Calculated MET Value: Calculate Burn 🔥 What is Japanese Interval Walking? The Japanese Interval Walking Method (IWT) is where you cycle between walking at a moderate pace for 3 minutes...
Note: This is the search engine optimized version of the page. Visit the interactive version for the full experience.