If you love walking workouts but want to add a little more strength training to your routine, this 30 Minute Japanese Walking Workout gives you the best of both worlds.

This full-body Walk & Sculpt session alternates faster walking intervals with slower strength and toning intervals using light dumbbells. You'll raise your heart rate, challenge your cardiovascular fitness and work your entire body — while remaining standing throughout.

I've also added an extra core challenge to this version. During each faster walking interval, we'll spend the middle minute incorporating movements for the abs and waist, giving you a fantastic combination of cardio, core and resistance training in one 30-minute workout.

Watch The Workout

What Is Japanese Walking?

Japanese interval walking is based around alternating periods of faster and slower walking rather than maintaining one steady pace throughout your workout.

For this home workout, I've taken that interval-style approach and given it a Jamie McKagan Fitness twist.

Instead of simply slowing the walking pace during our easier intervals, we'll pick up a pair of light dumbbells and use that time for controlled strength and sculpting exercises.

That means you'll alternate between:

Faster walking → standing core → faster walking

and

Slower movement → light-weight strength and sculpting

It's a simple way to combine several different elements of fitness without needing separate cardio and strength workouts.

How Today's Japanese Walking Workout Works

We'll begin with a warm-up before completing 10 alternating intervals.

5 Faster Walking Intervals

No weights are required during these sections.

We'll increase the pace and use energetic walking patterns to raise the heart rate and challenge cardiovascular fitness.

During the middle minute of every faster interval, we'll introduce standing abs and waist exercises, allowing you to work your core while continuing to move.

5 Full Body Sculpting Intervals

We'll then pick up our light dumbbells and slow things down slightly.

Across the five intervals we'll progressively target:

• Legs

• Glutes

• Shoulders

• Back

• Arms

• Full body

The weights don't need to be heavy. I use 1kg dumbbells because the aim is muscular endurance, control and continuous movement rather than heavy strength training.

Benefits of This Walk & Sculpt Workout

Combining walking with resistance exercises allows us to challenge several components of fitness within one session.

Regularly including workouts like this in your routine can help you:

• Improve cardiovascular fitness

• Increase muscular endurance

• Strengthen the legs and glutes

• Work the shoulders, back and arms

• Strengthen the core

• Improve balance and coordination

• Increase daily movement

• Support bone and muscle health

• Build overall functional fitness

And because everything is performed standing, it's also a great option when you don't fancy getting down onto the floor.

What Equipment Will You Need?

You'll need:

• A pair of light dumbbells — I use 1kg

• Comfortable trainers

• Water

• A small towel

• Enough space to move comfortably

If you don't have dumbbells, don't worry. You can perform all of the sculpting movements without weights and concentrate on controlled movement instead.

Who Is This Workout For?

This workout is a great choice if you enjoy indoor walking but would like to begin incorporating more resistance training into your week.

It's particularly useful if you're looking for a workout that combines cardio, strength and core training without jumping or complicated equipment.

Choose weights appropriate for your fitness level and concentrate on maintaining good posture and controlled technique throughout.

Ready to Walk & Sculpt?

Grab your light weights, clear a little space and join me for this fun 30 Minute Japanese Walking Workout.