Скачать или смотреть The 3x3 JAPANESE WALK & RUN 🔥 | High-Energy 30-Min Cardio [ 🎵Music Timer⌛️ ] Energetic Mix✨

➡️ This science-backed workout features
Today's mix features an intense, high-energy PHONK MIX of music.
Ready to take your walk — and run — to the next level?

🔥 INTENSITY
-⭐ High & Dynamic
-💧 Sweat More — Feel the Burn and Satisfaction!
-🌿 No Breaks, Full Challenge for Advanced Walkers
-👣 Step-Only Workout

🌸 ABOUT THIS WORKOUT
✅ Duration: 30 minutes (approx. 4000 steps)
✅ Method: JAPANESE WALK 3×3 Interval Method
✅ Format: 3min SLOW 🕊 + 3min FAST ⚡ × 5 sets
✅ Music Tempo: around 110–150 BPM

➡️ WHAT IS "JAPANESE WALKING"?
✨ A game-changing method from Prof. Hiroshi Nose (Shinshu University, Japan)
🏃 Alternate 3 min RUN + 3 min WALK intervals
💡 Efficiently improves health, endurance, and mood

➡️ HOW TO DO THIS WORKOUT
⏱ Follow the on-screen timer or audio cues ("RUN" / "WALK")
⏳ Total Time: 30 Minutes
📅 Aim for at least 15 minutes, 4+ days a week
🏃 RUN (High-Intensity Pace): Push yourself! Keep your posture tall and drive your knees up.
🚶 WALK (Recovery Pace): Catch your breath, relax your shoulders, and prepare for the next run.

➡️ CHAPTERS
0:00 Intro & Get Ready (10-Second Countdown)
0:10 WALK (Set 1)
3:10 RUN (Set 1)
6:10 WALK (Set 2)
9:10 RUN (Set 2)
12:10 WALK (Set 3)
15:10 RUN (Set 3)
18:10 WALK (Set 4)
21:10 RUN (Set 4)
24:10 WALK (Set 5)
27:10 RUN (Set 5)
30:10 DONE! & Cool Down

➡️ BENEFITS (Science-Backed)
🔥 Boost fitness & endurance
💓 Improve blood pressure, blood sugar & weight control
😴 Enhance mood & sleep quality
🧠 Support brain function & bone health
🦵 Strengthen legs and core with balanced intervals

⚠️ IMPORTANT:
Consult your doctor before starting any new exercise program, especially with pre-existing conditions.
The animation is just a visual guide. Listen to your body and walk at a pace that's comfortable for you.

🎵 MUSIC: *[PHONK MIX]* (Music by Epidemic Sound)
🎁 30-day free trial: https://share.epidemicsound.com/m6g8rt

🔔 *Subscribe & Hit the Bell*
More powerful workout timers every week! / @vitamusic_ch