The 12-week 3-3 walking plan built on Interval Walking Training (IWT): alternate roughly 3 minutes fast with 3 minutes easy, five times. This hub guides every session, counts your fast-phase minutes, and helps you decide when to push and when to hold.
You don't need to walk more. You need to walk smarter. IWT was developed and validated by Dr. Hiroshi Nose, Dr. Shizue Masuki and the Shinshu University research program (Matsumoto, Japan). This program teaches and credits their method. 12-Week Plan · 4 Program Modes + 3 Support Walks · Evidence-builtThe fast blocks are meant to be challenging. If you have heart disease, uncontrolled high blood pressure, chest pain or breathlessness on exertion, diabetes with medication, neuropathy or foot disease, balance problems, a recent injury, or you've been inactive a long time, clear the fast intervals with your clinician first. Start with the Readiness & Safety Check below. This program is educational and does not diagnose, treat, or provide medical clearance.
This program is educational. It supports general physical-activity habits through the evidence-informed Interval Walking Training method (Nemoto, Masuki & Nose, Mayo Clinic Proceedings 2007; Masuki et al. 2019; Karstoft et al. 2024). It is not medical advice, does not diagnose or treat any condition, and never replaces guidance from your clinician. Combine aerobic walking with strength training at least twice weekly and balance work; start low and progress gradually. © 2026 Ken Hoyer / Body Plus Fitness.