How to choose a walking style that aligns with your fitness goals
Japanese walking. Rucking. 12-3-30. Whether you want stronger bones, less stress, or more stamina, there’s a walk for that.
Humans have always walked—to hunt and gather, across parks, through city streets, and to and from bus stations. “To be human is to walk,” says Catrine Tudor-Locke, dean of the College of Health Sciences at Texas Woman’s University, who has spent her career studying step counts and movement behavior. “We’re hard-wired for it.”
But lately, this most ancient of movements is having a thoroughly modern moment. On TikTok and Instagram, hashtags like #hotgirlwalk and #12330 rack up millions of views, while scientists continue to publish studies about the physical and mental health benefits of a daily stroll.
“Walking is one of the most simple and practical exercise modalities out there for most people,” adds Joey Masri, a physical therapist and certified strength and conditioning specialist in Miami, Florida. “These trends can be a gateway into a healthy, physically fit lifestyle.” But the benefits don’t come from the trend itself—they come from consistency, says Masri.
Research has shown that regularly scheduled walks can improve cardiovascular health, lower stress, boost creativity, strengthen bones, and even extend life expectancy. But the beauty of walking is its adaptability: the same basic motion can be tweaked to emphasize endurance, strength, or mental health. From Japanese interval training to hot girl walks, here’s how to match a walking trend to your specific goal.
Goal: Improve heart health and aerobic fitness
Try: Interval Walking Training
Developed by Japanese researchers in the early 2000s, interval walking training (IWT) alternates three minutes of brisk walking with three minutes of slower recovery. During the faster bouts, aim for about 70 percent effort; during recovery, back off to around 40 percent.
According to the original 2007 study, older adult participants who followed IWT for 30 minutes a day, four days a week, saw significant improvements in aerobic capacity and reductions in blood pressure. A small 2024 study also found that IWT can help people with type 2 diabetes manage their glucose levels.
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“Intervals are a way to build cardiovascular health without needing to run,” says mindset coach Sara Hayes, who works with women in running and fitness. “Alternating speeds challenges your aerobic system, builds stamina, and keeps the workout engaging. Switching paces gamifies the walk and helps prevent boredom.”
Goal: Build strength and muscle tone
Try: Rucking
Rucking—walking with a weighted backpack or vest—has surged in popularity thanks to military-inspired fitness groups. Many people start with 10 pounds and work their way up to 30 or more, but the appeal is that it’s infinitely scalable.
“You can put as much weight as you can handle in a backpack or a vest and go as far as you want, as fast as you want, on variable terrain,” Masri says. However, he recommends starting with a light weight and short distance, and building from there.
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The added load doesn’t just work lower body muscles; it stresses the skeleton in a beneficial way. “It adds what is called an axial load on the skeleton, where the weight in the backpack is distributed vertically through your spine, your legs, your pelvis,” he says. This promotes bone density health, which may be especially powerful for women since bone loss accelerates after menopause.
Goal: Boost mental health and lower stress
Try: Mindful nature walking
Also known as shinrin-yoku or “forest bathing,” this Japanese practice encourages slow, deliberate walking in nature without distractions. That might mean strolling through a wooded trail or a riverside path.
Research has shown that forest bathing can lower cortisol, reduce blood pressure, and improve overall mood. A 2022 study of 155 participants suggests that the benefits may be more pronounced for those with depressive tendencies.
Tudor-Locke notes that even urban walkers can get the benefits. “Walking through a park on your way to work still provides mental health benefits,” she says.
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One of the keys is to unplug. “I challenge people to ditch their phone—or at least switch it to Do Not Disturb,” Hayes says. “Treat your walk as an opportunity to notice your thoughts, your surroundings, your body. I love a five-senses drill: What do I see, hear, smell, taste, and feel?”
Goal: Burn fat efficiently
Try: Power walking
Picking up the pace of your walk significantly increases energy expenditure. Power walking means moving at a brisk 3–5 mph, arms pumping, posture upright and engaged. You’ll elevate your heart rate and breathing without tipping into a jog.
A 2022 study found that 180 minutes of power walking per week over 12 weeks reduced body fat percentage, body weight, and waist circumference among sedentary college students—with particularly strong effects in women. Other research, including a 2012 trial with cardiac rehabilitation patients, shows power walking improves VO2 max more than casual walking.
“Faster walking recruits more muscles, increases heart rate, and can feel more like a workout,” Hayes says. And it’s efficient: You’ll cover more ground in less time, making it a good option for busy schedules, adds Tudor-Locke.
Goal: Make fitness fun and stick with it
Try: Hot Girl Walks (HGWs)
The “Hot Girl Walk” began as a viral TikTok trend but has become a legitimate movement. Typically lasting four miles (although you can always do less), HGWs revolve around time for self-reflection: positive affirmations, gratitude, and intention-setting, either solo or with friends. Pop on a killer playlist to add to the fun—research shows music can enhance endurance, distract from fatigue, and boost overall enjoyment of exercise.
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Taking your HGWs outside compounds the benefits. “Nature exposure reduces cortisol levels and improves mood,” says Hayes. “Sunlight, fresh air, a break from screens and movement together create a natural reset button for your nervous system.”
Goal: Activate your muscles and boost endurance
Try: 12-3-30
If you want to build lower body strength and cardiovascular fitness at the same time, walking uphill on a treadmill can be a great way to do it without putting stress on your knees. The formula of the viral TikTok 12-3-30 workout is simple: walk at a 12 percent incline, at 3 miles per hour, for 30 minutes. “What makes it popular is that it’s easy to remember and feels structured,” says Hayes. “Our brains enjoy predictability and routine. Having that structure breaks up the monotony and always gives you something new to focus on.”
(Forget about 10,000 steps a day—science now has a more accurate number.)
But while the numbers give it its viral appeal, Masri suggests tailoring it to your current fitness level. “It might be too easy for one person but impossible for another, so it’s really important to understand that activity is relative,” he says. Adjust the incline, pace, or duration as needed. You should feel like you’re working hard, but the pace should be manageable for the entire workout.
