10,000 Steps or Japanese Walking? Experts Reveal Which Boosts Metabolism Faster

Walking 10,000 steps daily is arguably the most popular fitness trend right now. You’ll see people strap on a fitness tracker and hit the pavement, hoping to shed excess fat and achieve their weight loss objectives. However, most hit a plateau within a few weeks of starting this challenge.

On the other hand, the Japanese walking practice offers a much more manageable solution. It involves alternating between three minutes of fast walking and three minutes of slow strolling, typically for 30 minutes.

Japanese walking is also known as Interval Walking Training (IWT), a form of high-intensity training. Its proponents believe it can be just as effective (if not more) than the 10,000-step goal.

As a personal trainer with almost two decades in the trenches, I have coached countless clients chasing the 10,000 daily step goal for its elusive metabolic boost and weight loss results.

In this article, I pit 10,000 steps versus IWT, comparing their metabolic punch, practicality, and how they can fit your lifestyle. You’ll also learn about which approach suits sedentary starters, busy pros, or seasoned lifters. We have a lot to unpack, so sit tight and read on.

Understanding the 10,000-Step Goal

If you’re reading this, you’ve probably tried walking 10,000 daily steps or at least thought about doing it.

However, have you ever wondered about the origins of this obsession?

The 10,000 daily step theory was born from a 1965 Japanese pedometer marketing campaign called the manpo-kei, which literally translates to ‘10,000 steps meter.’ Interestingly, there was no scientific evidence to back the 10,000-step goal. The number was chosen because it was simple, memorable, and sounded impressive.

Since then, people have made the 10,000 daily step goal a part of their lifestyle. Some go for morning brisk walks, while others pace while on calls to achieve this goal.

Research shows that walking 10,000 steps daily can reduce the risk of all-cause mortality, improve cardiovascular health, and enhance metabolic function. (1)

The 10,000-step goal combines low-intensity, steady-state training with consistent movement, keeping your heart rate moderate but sustained. So basically, you’re burning calories through sheer volume, racking up steps while grocery shopping or running with your kids.

Walking 10,000 steps equates to roughly 5 miles, meaning you could burn anywhere between 300 and 500 calories, depending on your weight and pace.

The only downside to logging 10,000 steps is that it usually takes anywhere between 60 to 90 minutes, which might not be ideal for people with busy schedules.

I must come clean. Several of my clients get frustrated at some point during their journey when their progress stalls and the step count on their fitness tracker isn’t translating to real-world weight loss results.

What Is Japanese Interval Walking Training (IWT)?

In Japan, walking isn’t just an exercise; it’s a lifestyle.

Although many people start their fitness journey with the 10,000-step routine, they switch to other, more advanced programs as they gain more experience and want to break through a weight loss rut.

This is where the Japanese interval walking training shines.

During the three minutes of brisk walking, you must maintain a pace where talking gets tough, but you shouldn’t be struggling either. Then, switch to a three-minute slow stroll. Use this time to catch your breath so you can push yourself to the limit in the next three minutes. Repeat this cycle for 30 minutes, four to five times a week.

You can complete an IWT session in literally half the time compared to walking 10,000 steps. This makes this training protocol a no-brainer for folks who can’t spare an hour for exercise.

Japanese researchers created IWT to boost cardiovascular and metabolic health, especially for older adults. It also outperforms steady walking for heart health and fat loss. (2)

There’s a stark difference between the 10,000 steps and the IWT protocol. The first started out as a fad, and studies were conducted later to verify its claims. However, the latter was designed to enhance metabolic health and weight loss.

IWTs Metabolic Impact

The high-intensity bursts of this training method boost VO2 max (your body’s ability to use oxygen), which can enhance your overall stamina and endurance. It also boosts mitochondrial efficiency, meaning your cells get better at burning energy. Some trainers report improved insulin sensitivity and stabilized blood sugar levels after switching to this training protocol. However, more scientific evidence is needed to verify these claims.

You don’t need a PhD to guess which training method elite athletes and people strapped for time choose when it comes down to 10,000 steps versus IWT for fat loss and improved heart health.

With all that said and done, whether you opt for the 10,000 daily step goal or IWT, you are ultimately choosing a Japanese walking practice.

The Science of Metabolism and Walking

Metabolism is the set of all chemical processes, including converting food into energy and building and repairing muscle tissues, that are carried out within the body to maintain life.

A faster metabolism can boost energy production, sharpen focus, and keep blood sugar levels steady. On the other hand, a higher VO₂ max means better endurance and calorie burn. Improved mitochondrial function can improve energy production, and more efficient mitochondria burn fat faster.

Insulin sensitivity controls how well your body manages blood sugar, limiting fat storage and promoting greater expenditure.

A study published in the World Journal of Cardiology concluded that steady-state cardio, like the 10,000-step cardio routine, has minimal impact on VO2 max or mitochondrial growth. (3)

I’ve witnessed clients lean out faster with IWT’s high-intensity approach, as it mimics the metabolic stress of weight training.

Practical Comparison: Which Method Fits Your Lifestyle?

The best part about both these exercise regimes is that you don’t need a gym to complete them.

Although low-intensity walking can support heart health, stabilize blood sugar, and boost mood, it doesn’t push VO2 max or spark mitochondrial growth. This makes walking 10,000 steps rank lower on the list of fitness pros.

It’s a solid starting point for your fitness journey, but limiting yourself to it might not be your best bet if you’re trying to ignite your metabolism and maximize weight loss.

Walking 10,000 steps and the IWT method have several similarities.

You don’t need any fancy equipment to get it done. If you’re the type who likes to track every detail, a smartwatch or your phone can help you log your sessions. Plus, they are suitable for exercisers of varying experience levels, including beginners, weekend warriors, and even elite athletes.

Overview For Individuals of Varying Experience Levels

You must also review the following factors while choosing between 10,000 steps or Japanese walking:

• Sedentary Individuals: If you are new to fitness or are trying to come out of a couch potato phase, 10,000 steps is your gateway. It’s low impact, letting you build stamina without overwhelming you. IWT’s intensity can intimidate beginners, so I start them with 10,000 daily steps to build confidence.
• Busy Professionals: IWT’s 30-minute sessions are a godsend for people who cannot spare an hour for exercise daily. I’ve trained C-suite executives who swear by Japanese walking’s efficiency, fitting it into packed days without sacrificing results.
• Older Individuals: IWT mimics cardio training, strengthening your heart without heavy impact. That said, 10,000 steps win for ease. Its gentle pace suits cracky joints or limited mobility.

Sample Schedules for Each Method: 10,000 Steps vs. Japanese Walking

Now that you know everything there is to learn about these training modalities, it is time to put this knowledge to work. Here is how you can integrate these workouts into your training routine:

10,000-Step Sample Day

In my opinion, this method is all about sneaking steps into your routine. Walking 10,000 steps in a single go can be mentally and physically taxing.

However, breaking the 5 miles into smaller chunks can make it feel like a breeze.

I have my clients start with 2,000 steps (15 minutes) early in the morning or during their commute to work. Take a 20-minute stroll (2,500 steps) during your lunch break, and hit 3,000 steps (25 minutes) after dinner.

Sprinkle the remaining 2,500 steps through daily tasks. For instance, you could walk during calls and take the stairs instead of the elevator.

IWT Sample Session

Japanese interval walking training packs a punch in just 30 minutes. Begin with a five-minute warm-up walk at a relaxed pace to loosen up your muscles, joints, and tendons. Then, dive into five cycles of three-minute brisk walking followed by three minutes of slow strolling.

End with a five-minute cool-down walk to flush the metabolites out of your muscle tissues and promote recovery.

Who Should Choose Which? Tailoring to Your Goals 

Dr. Saurabh Sethi, a Harvard-trained gastroenterologist with over a million Instagram followers, champions IWT. “Do this for 30 minutes daily, and the results are impressive,” Dr. Sethi is an advocate of its blood pressure control and fat loss results.

However, if your goal is to lose weight, IWT’s high-intensity routine is a better fit as it helps burn more calories in a shorter period. The same applies to VO2 max results, as IWT workouts strengthen your heart and slash heart rate disease risk through consistent activity.

Remember, you don’t necessarily need to choose between IWT and 10,000 steps. You can balance both in your routine to get the best of both worlds. I push my clients to scout the routine that works the best for them.

Conclusion

IWT and 10,000 steps each have their pros and cons, and the right approach for you will depend on your current fitness levels and training objectives. Beginners or folks with knee or hip issues could find the intensity of IWT jarring, and should instead start with the lower-intensity regime.

The key is to ease into the training regime and stay consistent. Start with a sample schedule listed above, track your metabolic changes, and make the necessary adjustments depending on your progress. Stick with this routine for 8-12 weeks and you’ll be rewarded for your efforts. Best of luck!

References:

1. Yuenyongchaiwat K. Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study. Braz J Phys Ther. 2016 Jul-Aug;20(4):367-73. doi: 10.1590/bjpt-rbf.2014.0160. Epub 2016 Jun 16. PMID: 27556393; PMCID: PMC5015672.
2. Tsuda K, Hayashi E, Kamiya K, Kudo A, Kakihana H, Nakayama S, Ito Y, Saito M, Nukui Y, Hoshiga M, Tamaki J. Effects of interval-walking training on blood pressure in community-dwelling Japanese older adults. J Sports Med Phys Fitness. 2023 Mar;63(3):492-502. doi: 10.23736/S0022-4707.22.14263-5. Epub 2022 Oct 14. PMID: 36239289.
3. Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680.

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