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.

Kritota

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