Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #222

Morning Activity Burpee Research Journal (2026/4/4)

Session Overview

• Set Name: 1-Minute Burpee (Normal Operation | Chest Strap | After HIIT)

• Reps: 18 reps (First half 9 / Second half 9) / Second half maintenance rate=100% / Initial movement: 3 reps/10s (3.33 s/rep)

• Heart Rate: Start 124 → 30 seconds 152 → End 163 / Average 153, Max 163 / HRR60=27 / RPE=8.5

• 60-second average tempo: 60÷18 = 3.33 s/rep / ΔHR30=+28 bpm (124 → 152)

Personal Notes

I have been continuing burpees every day for the past few days.
That accumulation was clearly evident today.

Today's performance is not high.

Overall, it felt a bit heavy.
The transitions could not be called light either.
Fatigue is definitely still lingering...

The result was 18 reps.

・Max Heart Rate: 163
・Recovery Heart Rate (60 seconds): 27
・Aerobic Zone (HRR 80% or higher): 20 seconds
・Anaerobic Zone (HRR 90% or higher): 0 seconds

Looking at the numbers, recovery is slow today.
The physical burden also feels heavy.
I don't think the output itself was high.

But despite being tired today, the coordination of the movements was not bad.

The issues I have been focusing on recently:
The fulcrum of the lower body.
The flow of the upper body.
The movement of the scapular girdle.

I was able to do them a bit more naturally than before.

Things that I could only do when consciously focusing on them were maintained to some extent today, even amidst fatigue.

If the movements aren't truly ingrained, they fall apart immediately on days when you are tired.
But today, even though the output dropped, the movements themselves didn't get that messy.

I felt that this means the foundation is gradually solidifying.

There are things you can see only on days when you are tired.

Can I move quickly?
Can I increase the number of reps?
It is not just about that,but whether I can move without losing form even under fatigue.

Interpreting it that way, today was another productive minute.

It might not be a good day by any means.
But the substance is different.

It was a morning where I could confirm with my body that the stability of my movements is accumulating little by little.

What is VILPA? Short-duration high-intensity exercise

VILPA (Vigorous Intermittent Lifestyle Physical Activity) refers to short-duration (30–120 seconds) "breathless" exercise that you incorporate into your daily movement or chores. Actions like running up stairs, jogging through a train station, or walking briskly while carrying heavy luggage 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

• Achievement: "Finished without losing form even after HIIT": 18 reps, 9→9, evenly distributed. Being able to maintain rhythm even under fatigue is a strength.

• T80=20 seconds includes "additional load": Starting HR was high at 124, making it easy to reach Z4. Today, rather than output evaluation, it was about fatigue tolerance/maintaining technique.

Metabolic Load Score

Standard: Karvonen (HRmax=185, HRrest=50, HRR=135)

Simple Metabolic Load (HR-TRIMP60) = 51.56 / 60
[█████████████████░░░] 86%

Z4 Duration (T80=20s)
[███████░░░░░░░░░░░░░] 33%

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

• Z-Load (Weighted Zone Seconds): 20 seconds (= 20 + 2×0 → 33%/60s)

• ΔHR30: +28 bpm (124 → 152)

• Cost/rep (Karvonen): 2.30 (= ((153 - 50) / 135) x (60 / 18)) *Low reference value due to being post-HIIT

Energy estimation (rough)

PCr 6% / Glycolysis 30% / Aerobic 64% ... Glycolytic contribution tends to increase because circulation is already elevated after HIIT

Energy estimation: PCr 6% / Glycolysis 30% / Aerobic 64% / Cost/rep (Karvonen): 2.30

Those who lack time should try 1-minute bodyweight exercises

Due to the nature of my work, I travel often, and many people 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.
Even if you are not good at exercise, you will understand how to do burpees that you can continue in a short time.
»5 Benefits of a Burpee Habit! [Secrets to Time-Saving Exercise]

References
» Note 1) Nature Medicine (2022): Association of VILPA (accelerometer) with all-cause and cardiovascular mortality