I tried this 3-2-1 walking workout — and it boosted my energy level and my mood

I've been doing a lot of walking workouts lately. It all started with the Japanese walking method, and since then, I've experimented with the 5-2-4 fartlek workout and the 6-6-6 walking challenge to mix up my cardio. Next on my list, the 3-2-1 walking workout — read on to find out more.
I'll admit, I've stolen the 3-2-1 walking workout from a running fartlek session my running coach used to set me up. I've run five marathons and am currently rebuilding my fitness, having given birth 16 months ago.
It's been a while since I ran the 3-2-1 session, but the principle remains the same — you change between faster paces and slower recoveries throughout.
If you're running, you're switching between hard and recovery pace during this session. If you're walking, it's a brisk walk and then a slower walk to let your heart rate and breathing return to normal.
Here's the breakdown:
Repeat the circuit three times, taking an extra minute of recovery between each of your sets. The workout will take you 30 minutes in total.
This walking workout is suitable for most people, as you're basing the speed of your walk on your fitness level. That said, if you're a complete beginner or you're recovering from an injury or pregnancy, it's always a good idea to seek advice from a medical professional.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
You can complete the workout on a treadmill or outside. All you'll need is a comfortable pair of sneakers, like the best running shoes, and, if you'd like, you can strap one of the best fitness trackers to your wrist to keep an eye on your pace, distance, and calories burned.
As with a lot of these HIIT-style walking workouts, you're likely to burn more calories than you would if you were walking at a steady pace for the same amount of time. This makes this a great choice if you're short on time, as you'll get results faster.
The higher intensity sessions will raise your heart rate, helping you work on your endurance and cardiovascular fitness. Over time, when paired with a nutritious diet, walking workouts can help you lose weight, strengthen your bones and joints, and build and maintain muscle definition.
Here's what happened when I tried this workout for a week.
This is what my coach would call a pyramid session, where the intervals got shorter as the workout progressed. I enjoyed it and felt like I was able to push myself a little harder each time I picked up the pace, as I knew it would be shorter than the last one.
The killer was starting back at three minutes on the second and final set. Maybe next time I'd start at five or six minutes, and work my way down from there.
When setting the brisk pace, I walked to feel — remember this should be a six or seven out of ten effort, but you shouldn't be completely out of breath, and should still be able to maintain a conversation with someone walking next to you.
A minute sounds like a long enough recovery period, but it flew by. As I slowed my pace down I focused on taking big breaths in and out to bring my heart rate back down.
This isn't my first fartlek walking workout, and I learned the hard way with my other challenges that using the stopwatch on your phone quickly gets confusing, and means you walk along concentrating on your device, rather than the walk itself.
As with other walks, I built this as a workout on my Apple Watch 10 so my watch buzzed each time I needed to change pace — here's how to build a custom walking workout on your Apple Watch.
This is a fantastic, accessible walking workout. I felt like I'd worked hard in 30-minutes, and it mixes things up a little if you're getting bored of the Japanese walking method's three minutes on, three minutes off pattern.
I think, next time, I'd start at a higher number and work my way down to a minute of brisk walking to negate the need for repeats. Either way, if you're short on time and want a fun fartlek walking workout, give this one a go.

Try Our AI Features

Explore what Daily8 AI can do for you:

Learn with AIFact CheckingText to SpeechAI Summary

Related Articles

Kyodo News

18 minutes ago

• Kyodo News

India PM Modi eyes visit to Japan in August for bullet train deal

KYODO NEWS - 2 hours ago - 19:11 | All, World, Japan The Japanese and Indian governments are arranging for Indian Prime Minister Narendra Modi to visit Japan in late August for talks with Prime Minister Shigeru Ishiba, diplomatic sources said Saturday. The two leaders are expected to agree on India's adoption of a next-generation shinkansen bullet train being developed by East Japan Railway Co. for a high-speed rail project underway in western India, the sources said. They may also agree to revise the 2008 Joint Declaration on Security Cooperation to expand their security partnership amid China's increasing maritime prowess, they said. The visit would be Modi's first since May 2023, when he attended the Group of Seven summit in Hiroshima, western Japan. Modi and Ishiba also aim to strengthen communication ahead of a four-way summit with the United States and Australia under the Quad framework, which New Delhi is set to host in the fall. The high-speed rail line will connect the western Indian cities of Ahmedabad and Mumbai, covering about 500 kilometers in roughly two hours. The project is considered a symbol of Japan-India cooperation, as it will use Japan's renowned shinkansen technology. JR East aims to complete the E10 series carriages in the fall of 2027 at the earliest, with commercial operation starting in fiscal 2030. In their meeting, Modi and Ishiba are expected to confirm plans to introduce the E10 series in the early 2030s, according to the sources. Through the revised security declaration, the two sides are expected to agree on strengthening comprehensive cooperation in broader areas, including space and cybersecurity, the sources said.

Hindustan Times

22 minutes ago

• Hindustan Times

'You're the best Ramu Kaka': Swiggy Food CEO shares unexpected compliment from customer

Swiggy Food and Marketplace CEO Rohit Kapoor has shared an unusual but 'huge' compliment he once received from a customer, who referred to the platform as 'Ramu Kaka' for its users. Rohit Kapoor clarified that he doesn't view Swiggy as merely a 'food delivery service' or a 'quick commerce' platform, but instead as a 'genie.'(Instagram/@ Speaking to Mashable India, Kapoor discussed how he saw Swiggy's brand persona and its mission for its customers. Using the unusual compliment a customer once shared as an example, the CEO explained the goals his team strives to achieve. 'You are the best Ramu Kaka we ever had. I felt happy about it. If we can help you lead your life better, then that is a huge compliment,' Kapoor said, cherishing the comparison to the loyal servant archetype in Bollywood movies. 'We are not a food delivery company' Kapoor clarified that he doesn't view Swiggy as merely a 'food delivery service' or a 'quick commerce' platform, but instead as a 'genie.' 'A genie who solves your life's problems. That is our mission. We are not a food delivery company or a quick commerce platform. The way we think about our mission is: what part of a consumer's life is inconvenient, and can we free it up for better things?' he explained. He also acknowledged the presence of rival Zomato, crediting the competition for driving mutual excellence. 'We were born in competition. It is a competition we respect, and they respect us. We always see what the competition is doing. However, our obsession is with the customer,' Kapoor said. Kapoor also revealed that Bengaluru and Delhi NCR were Swiggy's biggest delivery markets, followed by Mumbai, Chennai and Hyderabad. He also revealed that Japanese cuisine is the upcoming trend in food preferences in India, but Biryani still remains the favourite all across the nation. (Also read: 19 years in tech, now delivering for Swiggy: Bengaluru man meets ex-entrepreneur trying to rebuild his business)

Yomiuri Shimbun

33 minutes ago

• Yomiuri Shimbun

Japanese Astronaut Takuya Onishi Finds ISS Commander Role Highly Rewarding; Due to Return to Earth Around July

Takuya Onishi, an astronaut who has been on a long-term mission at the International Space Station since March, said that his role as ISS commander is highly rewarding. Onishi, 49, reached the ISS via a SpaceX spacecraft in March and has become the third Japanese national to serve as an ISS commander since April. 'I find [the role as commander] highly rewarding,' he said at a press conference on Friday night. During his first half of the long-term mission, he was engaged in scientific experiments and other activities. 'I would like to lead my crew as best as I can for the rest of the period,' Onishi said. Onishi is scheduled to return to the Earth in or after July, once replacement astronauts, including Kimiya Yui, 55, arrive on the ISS.