Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #274

Morning Activity Burpee Research Journal (2026/5/31)

Session Overview

• Set Name: 1-minute Burpee (Normal operation - Output improvement | Chest strap | After 1 minute of warm-up burpees x 3 sets | Full burpees)

• Repetitions: 21 reps (First half 10 / Second half 11) / Second half maintenance rate = 110% / Initial movement: 4 reps/10s (2.50 s/rep)

• Heart Rate: Start 131 → 30 seconds 167 → End 174 / Average 166, Max 175 / HRR60=41 / RPE=9.0

• 60-second average tempo: 60÷21 = 2.86 s/rep / ΔHR30=+36 bpm (131 → 167)

Sensory Notes

Yesterday was a day to tune my senses.
Today, keeping that flow,
is a day to properly increase output.

Full-throttle attack with full burpees.

Set the timer for 1 minute and start.
No hesitation.
I didn't intend to hold back from the start today.

It feels heavy from the first rep.
But I push through the weight itself.
That was the kind of 1 minute it was today.

The result was 21 reps.

・Max heart rate: 175
・Recovery heart rate (60 seconds): 41
・Aerobic zone (HRR 80% or higher): 17 seconds
・Anaerobic zone (HRR 90% or higher): 29 seconds

Honestly, I didn't think my heart rate would go this high.
It might be the first time in a while that I've entered the zone well above 90%.

It's quite intense.
But the sense of exhilaration after finishing was also great.

It's like that unique feeling of release,
as if EPOC had risen sharply.
It wasn't just painful;
there was a sensation of my mood clearing up all at once the moment I finished.

However, the damage to my body is also quite severe...

When I do full-throttle burpees,
fatigue comes rushing in all at once afterward.

There is a sense of accomplishment right after finishing.
But after a little while,
drowsiness hits me all at once.
My body is clearly telling me
that I "used it quite a bit."

Every day is impossible.
If I kept pushing myself like this every day,
I would break down at some point.

That might be exactly why it's interesting.

Every day is impossible.
There are days when I step in with full seriousness.
There is a pain that can only be tasted at those times,
and an exhilaration that only exists beyond that.

For the first time in a while today,
I honestly felt that I was able to do a 'good-feeling burpee'.

Because there is the joy of pushing myself seriously once in a while,
I really can't quit burpees.

Today's Evaluation

• Quite strong high-intensity log: Despite being after warm-up ~ 1 minute x 3 sets of burpees, 21 reps, 10→11, T90=29 seconds is quite excellent

• Today is not 'normal operation' but closer to a peak under fatigue: At the start HR of 131, it is a separate category from normal logs. A day to see how far I could maintain high intensity

• The second half build (10→11) is significant: Being able to increase by one rep even in the high heart rate zone is proof of high ability to maintain movement, not just cardiopulmonary function

Metabolic Load Score

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

Simple Metabolic Load (HR-TRIMP60) = 52.89 / 60
[██████████████████░░] 88%

Z4 Stay (T80=17s)
[██████░░░░░░░░░░░░░░] 28%

Z5 Stay (T90=29s)
[██████████░░░░░░░░░░] 48%

• Z-Load (Weighted Zone Seconds): Equivalent to 75 seconds (= 17 + 2×29 → 125%/60s)

• ΔHR30: +36 bpm (131 → 167)

• Cost/rep (Karvonen): 2.54 (= ((166 - 50) / 135) × (60 / 21)) )

Energy estimation

PCr 6% / Glycolytic 42% / Aerobic 52% ... 29 seconds in Z5 indicates a high glycolytic contribution. Today, it is appropriate to read this as a high-intensity session under fatigue.

Energy estimation: PCr 6% / Glycolytic 42% / Aerobic 52%
Cost/rep (Karvonen): 2.54

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 body for "1 minute in the morning," it becomes a

habit that helps you start your day positively.

I explain the detailed method for burpees in 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 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