IWT -Interval Walking Training

Kritota

About this app

IWT — Interval Walking Training app. The walking workout app that uses the science-backed Japanese method: 3 minutes brisk walking, 3 minutes slow walking. No gym, no equipment. Voice guided and accessible.

Interval Walking Training (IWT) is a free-living training intervention that uses alternating fast and slow walking cycles. Research shows IWT is efficacious in improving physical fitness and muscle strength and in reducing factors linked to lifestyle-related diseases. In people with type 2 diabetes, IWT can improve glycemic control through enhanced glucose effectiveness — offering a practical, evidence-based option alongside your care plan. The challenge for many is long-term adherence. This app is designed to help you stick with IWT: clear guidance, voice announcements, haptic cues, streaks, and workout history so you can build a lasting habit.

What is IWT?
You walk briskly for 3 minutes (about 70% effort — you can speak in short sentences but not hold a full conversation), then walk slowly for 3 minutes to recover. Repeat for several cycles. The standard protocol is 5 cycles (30 minutes of intervals), plus optional warm-up and cool-down. No running, no gym — just walking at different intensities, anywhere.

Why use this app?
• Guided interval walking — Clear phases: warm-up, fast walk, slow walk, cool-down. You always know when to speed up or slow down.
• Voice guided workout — Spoken cues for phase changes and time remaining. Hands-free walking; keep your phone in your pocket.
• Haptic feedback — Vibration when switching between brisk and slow walking. Feel the cues without looking at the screen.
• Built for long-term use — Streaks, workout history, and simple controls to help you stay consistent, including if you have chronic conditions or are managing weight.
• Accessible — Voice and haptics; screen reader support and font scaling so more people can use IWT comfortably.
• Flexible — Session length from 5 to 60 minutes. Toggle warm-up and cool-down. Default 30 min matches the standard IWT protocol.
• Home screen widget — Quick access to start or see your next walking workout.
• Light, dark, or system theme — Use the app any time of day.

Who is it for?
Anyone who wants an effective, evidence-based walking routine — for fitness, heart health, blood sugar management, or weight management. Especially useful if you’ve struggled to stick with exercise long-term: the app is designed to support adherence in real-world, daily use. Always consult your doctor before starting a new exercise program, especially with type 2 diabetes or other health conditions.

Free. No subscription. No lock-in.
Download the IWT interval walking app and start your first 3-minute fast / 3-minute slow walking session today.

Ratings and reviews

The voice prompt stopped working after 2 intervals. When I checked the settings ( discovering there is no volume setting to change) it restarted the programe to zero time elapsed. The voice prompt is quiet with no means to increase it. ( My phone volume was on full). This was the first time of using, so particularly frustrating.

Great app! one request would be to add a chime or a different tone when the workout has finished. I keep the phone in my pocket during the workout and use the tones as a guide to switch from slow or fast. It'll be good to have a tone, a different tone that says the workout has finished

Excellent app for IWT. Just one suggestion if you can add some kind of voice to switch from Slow Pace to Fast Pace and vise versa it will be great.

What’s new

This update makes IWT easier to use outdoors and more accessible for everyone.

• Voice announcements — Spoken cues for phase changes and time remaining.
• Haptic feedback — Vibration when switching between fast and slow walking; keep your phone in your pocket and feel the cues
• Accessibility improvements — Better support for screen readers, system font scaling, and clearer labels so more people can use IWT comfortably

Plus general stability and UI refinements.