Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #263

Morning Activity Burpee Research Journal (2026/5/19)

Session Overview

• Set Name: 1-Minute Burpee (Normal Operation | Chest Strap | No PU - Alternating Flutter Kicks and Squats)

• Reps: 16 reps (First half 8 / Second half 8) / Second half maintenance rate = 100% / Initial movement: 2 reps/10s (5.00 s/rep)

• Heart Rate: Start 107 → 30 seconds 136 → End 148 / Average 140, Max 150 / HRR60=48 / RPE=7.5

• 60-second average tempo: 60÷16 = 3.75 s/rep / ΔHR30=+29 bpm (107 → 136)

Sensory Notes

The lingering effects of yesterday's intense workout were still slightly present deep in my body.

Today, no push-ups.
I alternated between flutter kicks and squats.

It wasn't just a light flow.
While keeping the burden on my upper body low, I wanted to provide a different stimulus to my lower body today.

I set the timer for 1 minute and started.

It really is busy...

I thought it would be easier without push-ups, but that wasn't the case.
When done properly, the intensity is surprisingly high.

The result was 16 reps.

・Max Heart Rate: 150
・Aerobic Zone (HRR 80% or higher): 0 seconds
・Anaerobic Zone (HRR 90% or higher): 0 seconds

I intended for today to be more of an active rest.
However, I think it was a proper workout in terms of content.

In particular, by making the squats a bit wider today, it was easier to stimulate the gluteus medius and gluteus maximus.

With normal burpees, the sensation of using the gluteal muscles tends to be centered on the moment of the jump.
But today, there was a bit more of a "targeting" feel.

Thinking about it that way, today wasn't just a recovery day, but an active rest that also served as lower body training.

Don't eliminate the load, but change the direction of the load.
Give the upper body a little rest while applying a different stimulus to the lower body.

When you can structure it this way, burpees don't just end as a full-body exercise.

It has a wide range as an exercise.
And that breadth is what makes it interesting.

Arranged burpees are fun after all.
It was a morning that reminded me of that once again.

Today's Evaluation

• Good as a 'day to maintain while rotating': Even with no push-ups + alternating flutter kicks and squats, I finished without collapsing at 8→8.

• Heart rate is moderate but below Z4: Average 140, max 150; appropriate as a day to connect movements rather than a day to push the cardiopulmonary system.

• Recovery is good: HRR60=48, recovery is fast.

Metabolic Load Score

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

Simple Metabolic Load (HR-TRIMP60) = 40.00 / 60
[█████████████░░░░░░░] 67%

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

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

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

• ΔHR30: +29 bpm (107 → 136)

• Cost/rep (Karvonen): 2.50 (= ((140 - 50) / 135) * (60 / 16)) )

Energy Estimation

PCr 4% / Glycolysis 18% / Aerobic 78% ... Aerobic-dominant without reaching Z4. Today was a good session for technique, transitions, and recovery using a low-impact variation.

Energy Estimation: PCr 4% / Glycolysis 18% / Aerobic 78%
Cost/rep (Karvonen): 2.50

Those who lack time should try 1-minute bodyweight exercises

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

lets you 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 you get from5 a burpee habit! [Secrets to time-saving exercise]

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