Let’s be honest. No one actually enjoys trudging along on a treadmill, staring at a wall or worse — someone else's sweat patch. And in the UAE? Don’t even start on walking outside between May and November unless you're part-camel.

So when a group of Japanese researchers quietly dropped a walking protocol that burns more fat, boosts fitness and fits into the space between “I just made coffee” and “where are my shoes?” — well, we paid attention.

What is it?
It’s called Interval Walking Training (IWT) and it's delightfully simple:
Walk for 3 minutes at a gentle pace.
Then walk for 3 minutes like you're late for boarding and the gate’s just been announced.
Repeat. 5 times. That’s 30 minutes. Done.

What’s the science bit (minus the boredom)?
Researchers at Shinshu University found that alternating between slow and fast walking improved aerobic fitness, lower body strength, blood pressure, and cholesterol — more than just regular steady walking.

Even better? The results showed up in middle-aged adults who did this 4 times a week. Not 7. Not 17. Four. We love that for us.

But why does it work so well?
Short bursts of intensity wake up your mitochondria (those handy little energy factories), improve insulin sensitivity, and signal your body to burn fat — even after you’ve stopped walking. It’s like HIIT’s polite cousin. No burpees, no shouting.

So where do I do this, exactly?
This is where expat ingenuity comes in:

• The Mall Loop: Headphones in, tote bag swinging. Nobody suspects a thing.

• Treadmill Truce: Set incline to 1.5%, watch Netflix, switch speeds every 3 mins.

• Early Bird Outdoor Lap: Before the sun turns Abu Dhabi into a hairdryer.

Start with 3 rounds (18 mins), build to 5. That’s it.
No Lycra needed. No apps. Just a watch or phone timer and a half-decent sports bra.

The real beauty?
This protocol respects your time, your knees, and your attention span. It’s a small habit with big payoff. And it works whether you’re 35 and juggling two businesses or 59 and wondering why your jeans keep shrinking.

Give it a try this week. Let us know how it feels.
We’ll be the ones mall-walking with suspiciously good posture.