Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #301

Morning Activity Burpee Research Journal (2026/6/28)

Session Overview

• Set Name: 1-Minute Burpee (Normal Operation - Output Improvement | Chest Strap | Full Burpee - All Out)

• Reps: 22 reps (First half 11 / Second half 11) / Second half maintenance rate = 100% / Initial movement: 4 reps/10s (2.50 s/rep)

• Heart Rate: Start 141 → 30 seconds 159 → End 172 / Average 164, Max 172 / HRR60=47 / RPE=9.0

• 60-second average tempo: 60÷22 = 2.73 s/rep / ΔHR30=+18 bpm (141 → 159)

Physical Sensation Notes

Today, I also challenged myself to an all-out attack with full burpees.

Last time was 22 reps.
The maximum heart rate was 165.
I was able to enter the aerobic zone,
and create the intensity typical of full burpees.

So today,
I wanted to exceed that number if possible.

I had that feeling.

I set the timer to 1 minute and started.

It wasn't easy from the beginning.

Full burpees use the whole body
with every single rep.
Push.
Return.
Jump.
Sink down again.

My breathing started to rise.
My heart rate also started to rise.
Even so, I continued the rep in front of me.

From midway through,
I lost the capacity to think about small details.

How many more can I do?
Can I beat the last time?
I had thoughts like that a little bit.

But in the end, I was just continuing to move.

The result was 22 reps.

・Max Heart Rate: 172
・Recovery Heart Rate (60 seconds): 47
・Aerobic Zone (HRR 80% or higher): 34 seconds
・Anaerobic Zone (HRR 90% or higher): 5 seconds

The number of repetitions was the same as last time.

To be honest,
I really wanted to beat my record.

23 reps.
If possible, even more.

Because that's what I was thinking,
I feel a bit frustrated that I stopped at 22.

But today's 22 reps
do not mean exactly the same thing as last time.

This time, my max heart rate went up to 172.
The aerobic zone was 34 seconds.
And I also entered the anaerobic zone for 5 seconds.

In other words, I was able to move for the same 22 reps
at a higher heart rate intensity than last time.

Looking only at the number of reps, it's flat.
However, looking at the content,
the load on my body was a level deeper.

I think this is sufficient performance.

Even with the same number of reps,
under what intensity was it achieved?
How high was my heart rate while I was moving?
When you look at that, the meaning of the result changes.

It's not a perfect score.
But it is a result I can be satisfied with.

Whether I've improved or not
is not determined by the number of reps alone.

Even with the same 22 reps,
if I achieved them under tougher conditions than last time,
I decided I could accept that as progress.

Today, more than the number of reps,
it was a morning where I could confirm the current state of my body.

Today's Evaluation

• Quite strong all-out log: Full burpees with 22 reps, 11→11, average 164, max 172, T80=34 seconds. Maintaining Z4 or higher for more than half of the minute

• Reached Z5 for 5 seconds: Not a long stay in Z5, but reached the lower limit of Z5 with a max HR of 172. Strong enough as a stimulus for an all-out day

• Maintained even distribution even at high heart rate: Started from a high HR of 141 and maintained 11 reps in the second half. The fact that I didn't break my movement tempo even when my heart rate went up is significant

• HRR60=47 is good: RPE 9.0, recovery range is not bad for a Z5 touch session. High-intensity tolerance is in quite good condition

Metabolic Load Score

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

Simplified Metabolic Load (HR-TRIMP60) = 50.67 / 60
[█████████████████░░░] 84%

Z4 Duration (T80=34s)
[███████████░░░░░░░░░] 57%

Z5 Duration (T90=5s)
[██░░░░░░░░░░░░░░░░░░] 8%

• Z-Load (Weighted Zone Seconds): Equivalent to 44 seconds (= 34 + 2×5 → 73%/60s)

• ΔHR30: +18 bpm (141 → 159)

• Cost/rep (Karvonen): 2.30 (= ((164−50)/135)×(60/22)) )

Energy Estimation

PCr 6% / Glycolytic 36% / Aerobic 58% ... Z5 is 5 seconds, but T80=34 seconds maintains a high-intensity range for a long time. Today can be evaluated as a performance improvement log where 22 full burpees were distributed at full effort, pushing into long Z4 duration + Z5 touch.

Energy Estimation: PCr 6% / Glycolytic 36% / Aerobic 58%
Cost/rep (Karvonen): 2.30

Those who lack time should try 1-minute bodyweight exercises

Due to the nature of 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.

For detailed instructions on how to do burpees, please check this article.
You will learn how to do burpees in a way that is time-efficient and sustainable, even if you are not good at exercise.
»Benefits gained from a burpee habit5! [Secrets to time-saving exercise]

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