Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #175

Morning Activity Burpee Research Journal (2026/2/13)

Session Overview

• Set Name: 1-Minute Burpee (Active Rest)

• Reps: 23 reps (First half 12 / Second half 11) / Second half maintenance rate = 92% / Initial movement: 4 reps/10s (2.61 s/rep)

• Heart Rate: Start 66 → 30 seconds 80 → End 125 / Average 98, Max 125 / HRR60=36 / RPE=7.0

• 60-second average tempo: 60÷23 = 2.61 s/rep

• Rise speed ΔHR30=+14 bpm (66 → 80)

Physical Sensation Notes

The moment I woke up this morning, the discomfort had clearly turned into pain.

My right shoulder.
It seems like there is inflammation around the acromioclavicular joint.

I had felt some discomfort for a while.
But I took it lightly, thinking, "It must be a form issue."
The result of that is this morning's pain.

This morning's 1-minute burpee was 23 reps.
However, I skipped the push-ups.

・Max heart rate: 125
・Recovery heart rate (60 seconds): 36
・Aerobic zone (HRR 80% or higher): 0 seconds
・Anaerobic zone (HRR 90% or higher): 0 seconds

The numbers are mild.
My heart rate didn't go up.
But that's not the problem.

Even without the push-ups,
the pain doesn't disappear completely.
It's no longer a question of "can I do it,"
but a question of "should I continue."

Consistency is important.
I know that.

But can you really call it consistency
if you have to break yourself to maintain it?

What I have built up until now
is not for the sake of temporary rep counts.
It is to keep going for a long time.

Perhaps,
I might take a break from burpees themselves for a while.

But stopping is not running away.
Recovery is also part of training.

Today, the fact that I 'accepted the possibility of stopping' carries more weight.

Stopping in order to continue...

Whether or not I can make that choice.
I am standing there now.

What is VILPA? Short-duration high-intensity exercise

VILPA is 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 luggage correspond to VILPA. In recent years, research using wearable accelerometers has progressed, and it has been reported that
even extremely short bursts of high intensity can be associated with reduced health risks if accumulated. Note 1

Today's Evaluation (Key Points)

• Physiological load is low to medium: Average 98・T80=0s and appropriate for recovery purposes. I was able to prioritize shoulder protection and habit maintenance

• Distribution: 12→11 with a maintenance rate of 92%. Mild deceleration in the latter half was within expectations

Metabolic Load Score

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

Simple Metabolic Load (HR-TRIMP60) = 21.82 / 60
[███████░░░░░░░░░░░░░] 36%

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

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

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

• ΔHR30: +14 bpm (66 → 80)

• Cost/rep (Karvonen): 0.95 (= ((98 - 50) / 132) * (60 / 23)) )

Energy estimation (rough)

PCr 3% / Glycolysis 10% / Aerobic 87% ... Equivalent to aerobic-based recovery run

Energy estimation: PCr 3% / Glycolysis 10% / Aerobic 87% / Cost/rep (Karvonen): 0.95

Those with no 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 even 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.

For detailed instructions on how to do burpees, please see this article. You will learn how to do burpees in a time-saving way that you can continue even if you are not good at exercise. »

5 benefits gained from a burpee habit! [Secrets to time-saving exercise]

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