Japanese Walking: Step Counter

Japanese Walking: Step Counter

Japanese interval walking (IWT): the science-backed 30-minute walking routine that has gone viral. No gym. No wearable required. Just your phone, and your Apple Watch too if you have one.

Walk your way to better health with Japanese interval walking. Follow guided brisk and slow intervals, track your steps, distance and heart rate, and build a calmer, stronger, more consistent routine. Perfect for beginners, returners and mindful movers alike.

The full Apple Watch app is free. Real-time heart rate, a tap on the wrist at every phase change, and spoken guidance, with no subscription needed to use it. The app also tells you exactly when to switch, so you never have to keep looking at your phone.

WHAT IS JAPANESE INTERVAL WALKING

Japanese interval walking training (IWT) is a simple, low-impact method studied in a landmark 2007 trial by researchers at Shinshu University. You alternate short bursts of brisk walking with easy, relaxed walking. It is gentle on the joints, easy to follow, and suitable for all fitness levels.

THE ROUTINE (ABOUT 30 MINUTES)

Each guided session follows a simple, proven structure:

• A 1-minute warm-up walk
• 5 sets of:
  • 3 minutes brisk walking
  • 3 minutes slow, relaxed walking

No equipment needed. Just bring your phone and start walking.

WHY IT WORKS

• Boosts circulation, energy and endurance
• Supports healthy movement and weight management
• Strengthens your legs and improves balance
• Calms the mind with a steady walking rhythm
• Low-impact and accessible at any age

FREE TO START

• The full guided interval walk
• The complete Apple Watch app: real-time heart rate, haptic phase cues and voice guidance
• Step, distance, calorie and heart-rate tracking through Apple Health
• Live phase countdown on your Lock Screen and in the Dynamic Island
• A home screen widget to track your streak and remind you to walk
• Your last 7 days of walks

GO PREMIUM

Unlock the tools that turn walks into real, visible progress:

• Custom intervals: set your own brisk and slow lengths, number of sets and warm-up
• Brisk vs Slow proof: after every walk, see your average heart rate and pace for the brisk intervals compared with the slow ones, so you can see you really pushed. No other app in the category shows this.
• Full workout history, not just 7 days
• Trend charts for steps, calories and distance over time
• Fitness analytics: pace efficiency, heart-rate recovery and your personal fitness score
• The 150-Day Challenge to build a lasting habit
• All 7 beautiful themes

WHO IT IS FOR

• Time-poor adults who do not have an hour for the gym
• Anyone focused on long-term health and longevity
• Beginners and returners who want a gentle, guided start
• Walkers who want a low-impact routine that is kind to the joints

Whether you are returning to fitness, starting fresh, or simply looking for a calmer way to move, Japanese Walking helps you make every step count.

Download now and start your interval walking journey today.

SUBSCRIPTION AND PRICING

Japanese Walking is free to download, and the guided interval walk and the Apple Watch app are free to use. Premium features are available through an auto-renewing subscription (monthly or yearly) or a one-time Lifetime purchase.

• Payment is charged to your Apple Account at confirmation of purchase.
• An auto-renewing subscription renews automatically unless it is cancelled at least 24 hours before the end of the current period. Your account is charged for renewal within 24 hours before the end of the current period.
• You can manage or cancel your subscription in your Apple Account settings after purchase.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/