This 30-minute Japanese 3×3 walking workout is a powerful, full-body session that combines brisk walking, flowing movement, and lower-ab toning for a truly effective fat-burning workout — all with no equipment and no floor work.

Using the classic Japanese 3×3 walking method, we alternate between fast walking intervals and moderate walking intervals, keeping your body moving the entire time while targeting cardio fitness and core strength.

🌸 Watch the Workout

🌸 Workout Structure

You’ll move through:

▶️ Warm-up included

▶️ 10 total intervals

▶️ 5 fast power-walk intervals with dynamic movement

▶️ 5 moderate walking intervals focused on lower-ab activation

▶️ No equipment needed

▶️ Low-impact & beginner-friendly

During the fast sections, we add powerful, flowing movement to raise your heart rate and boost calorie burn.During the moderate sections, we focus on standing lower-ab and core engagement while you keep stepping.

🌸 Why This Workout Works

Burns calories and boosts staminaTargets the tummy and lower abs

Improves posture and core stability

Keeps joints happy with low-impact movement

Easy to follow with no floor work

🌸 Who It’s Perfect For

Fans of Japanese 3×3 walking workout

Anyone wanting low-impact fat burning

People looking to strengthen the core while walking

Home exercisers wanting full-body results

Beginners and returning exercisers

🌸 Get Started

Press play, move with intention, and enjoy walking elevated into a strong, energising, full-body workout.

🌸 About Jamie

Jamie McKagan is a fitness instructor, personal trainer, and wellness coach helping people move more, feel stronger, and build confidence through simple, effective, beginner-friendly workouts at home.

⚠️ Disclaimer

Always consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.