I created the Japanese walking workout on my Apple Watch — here's how to do it

The Japanese walking method made headlines recently as a science-backed way to lower your blood pressure and burn more fat. The interval walking method originated in Japan, and is a form of HIIT training. As its name suggests, you alternate your pace throughout.
It's pretty simple: you walk for three minutes at a low intensity, then walk three minutes at a high intensity, raising your heart rate and moving quickly. You keep switching pace for 30 minutes.
Yet if you don't want to walk along looking at your phone or stopwatch for the entire workout, the easiest thing to do is set up the walk as a custom workout on your Apple Watch.
You should be able to do this with most of the best Apple Watches on the market that run watchOS 11 (if you're using an Apple Watch 4, 5 or original SE, you won't be able to do this).
Once you've set these intervals, you can name the workout and save it to your Apple Watch. When you select the workout, the watch will alert you every time you need to change pace, meaning you won't need to keep looking at your phone or stopwatch as you walk.
When you're walking, you'll be able to see how long you have left in each interval, as well as your average pace and your heart rate.
If you decide the walking workout isn't for you, you can delete custom workouts at any time. Simply head to the workout from your Apple Watch, and click the edit icon in the top right-hand corner. Once you're in the workout, scroll down to the bottom and click Delete Workout.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
If you're meeting up with a friend who is also using an Apple Watch, you can send them the workout from your watch from this screen, using the 'Send Workout' option.
If you're creating a running workout, or something more intense, you might want to add a warm-up and cool-down.
You can build a custom workout in all Activity types on the Apple Watch, aside from Multisport and Open Swim. It's a great way to remove the guesswork from your session, and use the watch to complete in-depth training sessions.
Looking for more inspiration? Why not try these walking workouts next:

Try Our AI Features

Explore what Daily8 AI can do for you:

Learn with AIFact CheckingText to SpeechAI Summary

Related Articles

Tom's Guide

2 hours ago

• Tom's Guide

No smart watch could make me switch from Oura — here's why

I have tracked fitness metrics for years and have used my fair share of the best fitness trackers from Apple Watches, Fitbits and now the Oura Ring. I went in skeptical when I first got the ring six months ago because I just didn't know what to expect. But I can say with absolute certainty this is the best purchase I have made. Smartwatches, of course, have their place and are great for some people. For example, the Garmin Vivoactive 6 is suitable for intense training, while the Apple Watch Series 10 is ideal for everyday wear. But what about the distractions and comfort? I often feel like, although they are smart (duh), smartwatches are trying to do too much. But with the Oura Ring, there is an element of calm. It knows what it is, what it's for, and does it well with impressive accuracy. I use the Oura Ring 3 Heritage version. This iteration of the ring features a flat edge on the top side, which I believe enhances its sleek appearance. I use it to track workout metrics, sleep, and recovery. It does everything you could need and more for a fraction of the price of the Oura Ring 4. I'm sure most people will agree with me here when I say that one of my pet peeves is being in a conversation with someone and they can't look away from their phone. They pick it up after every notification, or scroll whilst nodding along with what you're saying.... only to lift their head and ask "sorry, what was that?" Perhaps I'm being cynical, but it's the one thing that gets under my skin. But now it's not the phone causing the distraction — it's the smartwatch. Now I can be in a conversation with someone, and their stare is fixed to their wrist as their finger swipes and types across the screen. Somehow it seems less overtly rude than being sat with an electronic brick in your hands, but it's still annoying. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Okay, so rant over. But do we really need a screen strapped to our wrists? My answer is no. This is where my love of the Oura Ring comes in. As far as fitness trackers go, it is pretty discreet. I have the Oura Ring 3 in the Heritage design, and I find it goes well with the rest of the jewelry I wear on a daily basis. I choose to wear the ring on my index finger, and it never gets in the way of what I am doing. The only time I take the ring off is when I'm cooking. It is equipped to deal with every situation, and being waterproof, I can wear it in the shower, in the pool (to track swimming sessions), or while washing the dishes. It is so comfortable I don't even realise I'm wearing it anymore. I love that even though, yes, I wear it 24/7 (with a 40-minute break once a week for it to charge), I am not tethered to a screen. I write about tech for a living, so of course, I love getting to know all of the new advances, but I cannot stand when tech takes over. I am a firm believer that tech should enhance your experience and not distract. That's exactly what the Oura Ring does. The Oura Ring 4 is the newest model of the fitness tracker. In this version, the sensors on the inside of the ring are flat and do not cause indentations in the finger. The ring connects to the Oura app to deliver personalized feedback and daily metrics. I used to push myself far too hard. Between working out, working, and other life stuff, I wouldn't give myself enough time to rest and recover. While I knew this was the case, I didn't realise how bad it was until I started using the Oura Ring. Oura forces you to prioritize recovery. This is how you get your scores to be the best they can be. But how does the ring know when you are run down? It takes your temperature while you sleep using the sensors. This is how the cycle tracking is able to be so accurate. But It also lets me know when I need to take a step back because I'm about to get sick. When I got the flu, before any symptoms set in, the ring was a reminder to tell me that there were signs of strain on my body and to take it easy. This meant I was able to shake it off far quicker than usual and avoid any unnecessary strain. Okay, so the elephant in the room. Yes, a smart watch can do more. It can store music, be used for payments, receive texts and calls — the list goes on. But my argument is, why do we need that when we have our phones? I understand that on workouts, it's easier to tap your wrist to start and stop, but daily, I much prefer what Oura can offer. And that offering is silence and zero distraction.

Yahoo

5 hours ago

• Yahoo

Best Apple deals for Amazon Prime Day 2025 UK – MacBooks, iPads, and more

Apple fans won't want to miss the savings during Amazon Prime Day, the biggest shopping event of the year behind Black Friday. While Apple is known for rarely discounting its products, Amazon can sometimes offer some great deals on MacBooks, iPads, and other Apple tech during its Prime sales. When the event arrives, our tech team will be updating this guide with the best live discounts on Apple gear throughout the sale. Amazon Prime Day is a shopping event that's available exclusively to Amazon Prime members. They're able to shop thousands of discounts in the discount extravaganza, which typically takes place over two full days in July each year. We're anticipating major price drops for beauty products, toys, books, and travel products. SIGN UP FOR AMAZON PRIME Prime Day tech deals: Amazon Prime Day headphone deals | Amazon Prime Day laptop deals | Amazon Prime Day deals on Amazon devices Apple doesn't usually promote heavy discounts, especially through third-party sellers like Amazon. However, during events like Prime Day, you can find price drops on a wide range of Apple devices. In 2025, Amazon Prime Day is confirmed to be a super-sized four-day event, running from 00:01 on Tuesday 8 July to midnight on Friday 11 July. The best way to stay on top of the latest Apple deals during Big Deal Days is to check Amazon directly or keep an eye on this article, as we'll be updating it regularly with any exciting discounts. Other Prime Day deal roundups: Amazon Prime Day vacuum cleaner deals | Amazon Prime Day deals for your garden | Amazon Prime Day alcohol deals | Amazon Prime Day deals for pet owners Amazon's UK Apple store carries a comprehensive range of the brand's products, including the best iPhones, the best iPads, MacBooks, Apple Watches, AirPods, and Apple TV devices. In addition to new products, you can also find refurbished Apple devices — like refurbished Apple Watches, refurbished MacBooks and refurbished iPads — on Amazon. They're often available at even lower prices, making them a great option if you're looking for a bargain. We've spotted some solid deals on Apple products at Amazon. Here are some of the top live discounts you can find right now:If you want a Bluetooth speaker that's just as easy to pair and use with your iPhone, iPad and Mac as your AirPods are, the latest revamped Beats Pill is the one to get. We reviewed the Beats Pill when it launched, finding it sounds fantastic and is both versatile and stylish too. £95.00 at USB-C Apple Pencil is the entry-level model launched in 2023. It charges via a USB-C port and offers more limited features compared to the other Apple Pencil models, but it's especially great for those on a budget. It works with many iPad models, including the newest iPad Pro M4 and iPad Air M3 – it also works with 3rd, 4th, 5th and 6th generation 12.9-inch iPad Pros, 1st, 2nd, 3rd, 4th generation 11-inch iPad Pros, the 4th, 5th and 6th generation iPad Air models, the 6th generation iPad mini and the beginner-friendly 10th and 11th generation iPads. £69.00 at colour variations of the over-ear Beats Studio Pro headphones are now down to at least £175.00 from £349.99 – we've tried them, and they're a great pair of cans for their noise-cancelling, engaging sound, comfortable ear cups and seamless Apple device compatibility, with many of the features of the pricier AirPods Max included in this model. £175.00 at You Might Also Like The anti-ageing wonder ingredient you're missing in your skincare routine 15 dresses perfect for a summer wedding 6 items our fashion team always take on a beach holiday

Business Wire

5 hours ago

• Business Wire

OKI and NTT Innovative Devices Establish Mass Production Technology for High-Power Terahertz Devices by Heterogeneous Material Bonding

TOKYO--(BUSINESS WIRE)--OKI (TOKYO: 6703) , in collaboration with NTT Innovative Devices Corporation (Headquarters: Kanagawa Prefecture; President & CEO: Hidehiro Tsukano; 'NTT Innovative Devices' hereinafter), has established mass production technology for high-power terahertz devices using crystal film bonding (CFB) (Note 1) technology for heterogeneous material bonding to bond indium phosphide (InP)-based uni-traveling carrier photodiodes (UTC-PD) (Note 2) onto silicon carbide (SiC) with excellent heat dissipation characteristics for improved bonding yields. Terahertz devices are anticipated to play a core technology role in supporting high-capacity low-latency communications for the next-generation 6G communication standard and high-precision non-destructive inspection for improved safety. Based on these results, both companies are working on product development, aiming to start mass production in FY2026. This co-creation work has established mass production technology for high-power terahertz devices and made real-world implementation a reality. Terahertz waves are electromagnetic waves in the range between radio waves and visible light, having both the penetrating characteristics of radio waves and the straight-line propagation of light. Due to their non-invasiveness (Note 3) to the living body, which is a problem with X-ray inspection technology, terahertz waves are anticipated to be developed for applications in fields including non-destructive inspection and security. In wireless communication applications, higher carrier frequencies contribute to increased communication capacity. On the other hand, terahertz waves have the drawback of being significantly attenuated in the atmosphere, creating the need for the development of high-power terahertz devices. Establishing mass production technologies is also essential to moving forward with real-world implementation. To address these challenges, NTT Innovative Devices has been working to improve the performances (output power, output spectrum and so on) of the UTC-photomixers (Note 4). Particularly in wireless communications, to propagate standard multilevel modulation signals (Note 5) over long distances, it is essential to achieve high output power at 1dB compression (Note 6). In order to achieve the high output power at 1dB compression, NTT Innovative Devices and a Japanese university team focused on the heat dissipation characteristics of the device and studied the technology of bonding InP-based UTC-PDs directly onto SiC with high heat dissipation characteristics (Note 7). It paved the way to realize UTC-photomixers offering an approximately ten-fold performance increase (the output power at 1dB compression exceeding 1 mW) compared to conventional devices. In wafer bonding, due to the large bonding area, even a minute bonding defect at one location can cause a bonding failure over a large area. Therefore, more advanced bonding technology is required for mass production. For UTC-PD on SiC chip, material cost (effective use of materials) is also a demanding improvement item, because the required InP area is less than 10% of the area in the chip. OKI applied CFB technology to divide the InP-based crystal films on the InP-based epitaxial wafers at the device level, selectively picking up only the portions necessary for device operation before bonding them to the SiC wafers by heterogeneous material bonding. CFB technology, OKI's proprietary heterogeneous material bonding technology developed in the printer market and refined about 20 years of mass production, has already established high yields. The process also offers high efficiency, since InP-based crystal films divided at the device level are bonded all together at wafer-size scales. The results of evaluating the yield of devices bonded using CFB technology show dramatically higher yields in the bonding process, with the bonding yield improving from approximately 50% to nearly 100% compared to conventional processes. Additionally, dividing the crystal films at the device level and selectively bonding the devices has made it possible to make effective use of the crystal films that were previously discarded with conventional processes, helping to reduce costs and environmental impact by improving material utilization efficiency. NTT Innovative Devices developed chips by forming UTC-PDs in the device process on SiC wafers with crystal films bonded using CFB technology. The results of device evaluations following chip development showed an output power at 1dB compression exceeding 1 mW in a single device, demonstrating high output and excellent linearity. Compared to devices produced using conventional bonding processes, dark current (Note 8) was reduced to approximately one-third, confirming that the process using CFB technology is capable of bonding while effectively maintaining the characteristics of InP-based crystal films. This co-creation work has established mass production technology for high-power terahertz devices and made real-world implementation a reality. Moving forward, both companies will build on the results of this joint research to start mass production of terahertz devices in FY2026 and strengthen collaboration with industry and academia to focus on commercializing 6G communication technologies and the broad application of non-destructive sensing technologies. Both companies will also draw on the jointly developed technology to accelerate efforts to contribute to a next-generation society, communicating to the world advanced technologies for both Japanese and global markets. NTT Innovative Devices will exhibit this technology at Laser World of Photonics 2025 (Hall B2.331) to be held in Munich, Germany from June 24 to 27, 2025. [Terminology] Note 1: crystal film bonding (CFB) Acronym for crystal film bonding. OKI's proprietary heterogeneous material bonding technology involving lifting off crystal films and bonding them to substrates or wafers made of different materials. Heterogeneous material bonding is characterized by direct bonding without using adhesives. Note 2: Uni-traveling carrier photodiode (UTC-PD) The uni-traveling-carrier photodiode (UTC-PD) is a kind of pin junction photodiode that selectively uses electrons as active carriers. UTC-PD could operate faster and with much wider output linearity simply by excluding the hole transport contribution to the diode operation. Note 3: Invasiveness The degree of physical burden imposed on a patient's or subject's body during treatment or examination. Note 4: UTC-Photomixer UTC photomixer is the name of the module that applies UTC-PD to RF (THz) signal generation. 2λ laser (frequency difference: THz) are injected into the photomixer, and optical beat generate THz wave. Introduction of UTC structure allows significant THz output improvement and extension to higher frequencies. Note 5: Multilevel modulation signal A modulation method used in digital communications whereby, unlike conventional binary (0 and 1) signals, 4-, 8-, or 16-level signals are used, allowing to carry more information per modulation Note 6: Output power at 1dB compression In general, it is one of the parameters of amplifier characteristics. As the input level to the amplifier increases, the output becomes saturated and deviates from the linear relationship. The output signal level at 1 dB below the linear relationship is called the 1 dB compression point. In the same way, in an ideal photomixer, the THz output signal is proportional to the input light level, but in high light input operation, this linear relationship deviates. Note 7: NTT Innovative Devices and a Japanese university team This result was based in part on research conducted by The University of Osaka, Kyushu University, and The University of Tokyo under commission from the National Institute of Information and Communications Technology (NICT), Japan; Beyond 5G R&D Promotion Program (JPJ012368C-00901). Note 8: Dark current Small current generated by a light receiving element in the absence of light. Since this constitutes unwanted noise, a lower dark current means improved device sensitivity. About Oki Electric Industry (OKI) Founded in 1881, OKI is Japan's leading information and telecommunication manufacturer. Headquartered in Tokyo, Japan, OKI provides top-quality products, technologies, and solutions to customers through its Public Solutions, Enterprise Solutions, Component Products, and Electronics Manufacturing Services businesses. Its various business divisions function synergistically to bring to market exciting new products and technologies that meet a wide range of customer needs in various sectors. Visit OKI's global website at Notes: - Oki Electric Industry Co., Ltd. is referred to as "OKI" in this document. - The names of the companies and products mentioned in this document are the trademarks or registered trademarks of the respective companies and organizations.