Japanese Walking Workout With Weights to the Music Beat
SeniorShape Fitness- Duration
- 35 min
- Level
- Beginner
- Body Focus
- Full Body
- Est. Calories
- ~142 kcal
Interval walking at home with small hand weights: 3 minutes moderate, 3 minutes faster, to the beat of the music.
Based on the Japanese 3x3 method, this session alternates three minutes of moderate walking with three minutes at a higher intensity, each interval matched to a three-minute song across five blocks. In the faster songs you pick up the pace to the music and add small hand weights, then finish with a stretching cool-down. The video runs about 35 minutes.
Equipment setup
Who Is It For?
Anyone who wants a low-impact, osteoporosis-friendly cardio walk at home, including older adults looking to get their steps in.
Who Is It Not For?
Not ideal if you want intense, high-impact cardio or have no small hand weights, as the faster blocks add them.
Key Benefits
Improves cardio fitness with interval walking, adds light resistance and helps you get your steps in with low impact.
Things to Keep in Mind
Use light weights, keep your steps steady on the faster blocks and check with your doctor first if you have balance concerns or osteoporosis.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Used in this session