Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #178

Morning Activity Burpee Research Journal (2026/2/16)

Session Overview

• Set Name: 1-Minute Burpee (Standard Routine)

• Repetitions: 17 reps (First half 8 / Second half 9) / Second half maintenance rate=112.5% / Initial movement: 3 reps/10s (3.33 s/rep)

• Heart Rate: Start 68 → 30 seconds 80 → End 133 / Average 120, Max 135 / HRR60=33 / RPE=7.0

• 60-Second Average Tempo: 60÷17 = 3.53 s/rep / ΔHR30=+12 bpm (68 → 80)

Physical Sensation Notes

My shoulder has settled down quite a bit.

There is almost no pain. But I don't yet have the peace of mind to call it a 'full recovery'.

Today is another rehab burpee session. One minute that also serves as form practice.

The count is 17 reps.

・Max Heart Rate: 135
・Recovery Heart Rate (60 seconds): 33
・Aerobic Zone (HRR 80% or higher): 0 seconds
・Anaerobic Zone (HRR 90% or higher): 0 seconds

I feel like my tempo was slightly faster than yesterday.
I didn't force it to be faster.
My body moved naturally.

As a result, the rep count increased by one.

Just one rep.
This one rep is significant.

Right after I got injured,
I had anxiety about whether I could get back to where I was.

But now it's different.
I'm not just trying to return to the past;
I have the feeling that I am rebuilding while realigning.

Rehab is not a step backward.
It is not stagnation either.
It is a quiet step forward.

I won't rush to get it back.
I won't let my guard down either.
I am simply engraving the correct movements back into my body.

17 reps, one more than yesterday.
This small step forward
will eventually lead to great stability.

What is VILPA? Short-duration high-intensity exercise

VILPA (Vigorous Intermittent Lifestyle Physical Activity) refers to short-duration (30–120 seconds) "breathless" exercise performed during daily movement or chores. Actions such as running up stairs, jogging through a train station, or walking quickly while carrying heavy bags qualify as VILPA. In recent years, research using wearable accelerometers has progressed, and it has been reported that
even extremely short bursts of high intensity are associated with reduced health risks if accumulated. Note 1

Today's Evaluation

• Goal clearly achieved: Not raising the heart rate is not a bad thing; today was a "shoulders mostly recovered -> day to align form" day.

• The gain was that the second half improved: 8→9 being able to increase in the second half is proof that movement efficiency is returning while avoiding pain.

Metabolic Load Score

Standard: Karvonen (HRmax=182, HRrest=50, HRR=132)

Simple Metabolic Load (HR-TRIMP60) = 31.82 / 60
[███████████░░░░░░░░░] 53%

Z4 Time (T80=0s)
[░░░░░░░░░░░░░░░░░░░░] 0%

Z5 Time (T90=0s)
[░░░░░░░░░░░░░░░░░░░░] 0%

• Z-Load (Weighted Zone Seconds): 0 seconds (= 0 + 2×0 → 0%/60s)

• ΔHR30: +12 bpm (68 → 80)

• Cost/rep (Karvonen): 1.48 (=(( 120−50)/132)×(60/17)) )

Energy Estimation (Roughly)

PCr 4% / Glycolysis 14% / Aerobic 82% … Heart rate did not riseAerobic dominant

Energy estimation: PCr 4% / Glycolysis 14% / Aerobic 82% / Cost/rep (Karvonen): 1.48

Those who lack time are the ones who should do 1 minute of bodyweight exercise

Due to the nature of their work, many people travel frequently and find it difficult to secure a block of time for training.

Even with "just 1 minute of exercise," you can create time to feel changes in your body. Burpees require no equipment or space. That is why you can do them in a hotel room. By facing your own body for "1 minute in the morning," it becomes a

habit that allows you to start your day positively.

Detailed instructions on how to do burpees are explained in this article. You will learn a method for burpees that allows you to continue even if you are not good at exercise, in a time-saving way. »

5 benefits you can get from5 benefits! [Secrets to time-saving exercise]

References
»Note1) Nature Medicine (2022): VILPA (accelerometer) and its association with all-cause and cardiovascular mortality