This 30-minute Japanese 3×3 walking workout is inspired by strong, flowing movement patterns — helping you feel powerful, energised, and focused while staying low impact and beginner friendly.

We alternate between fast walking and moderate walking in the classic japanese 3×3 format, keeping you moving the entire time. During the moderate intervals, we layer in flowing, purposeful movements that build coordination, strength, and confidence — without aggression or impact.

This workout is about strength through movement, not intensity for intensity’s sake.

🌸 Workout Structure

• Warm-up walk

• Alternating fast and moderate walking intervals

• Moderate intervals include flowing movements:

  • Standing punches

  • Low kicks (tap or knee options)

  • Controlled, rhythmic patterns

• Cool-down to finish feeling calm and energised

🌸 Why You’ll Love This Workout

• Boosts heart health and stamina

• Improves coordination and balance

• Low impact with no jumping

• Keeps the mind engaged

• Great stress relief

• Perfect for small spaces

🌸 Who It’s Perfect For

• Anyone wanting walking workouts with flow

• Beginners and active recovery days

• People looking for mindful movement

• Home exercisers wanting something different

🌸 About Jamie

Jamie McKagan is a fitness instructor and wellness coach supporting people to move well, feel confident, and enjoy exercise at home.

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