Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #239

Morning Activity Burpee Research Journal (2026/4/21)

Session Overview

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

• Repetitions: 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 78 → 30 seconds 118 → End 143 / Average 127 / Max 143 / HRR60=44 / RPE=7.0

• 60-second average tempo: 60÷18 = 3.33 s/rep / ΔHR30=+40 bpm (78 → 118)

Physical Sensation Notes

I went all out yesterday.
So, I decided to take it easy from the start today.

I set the timer for 1 minute and started.
It's not a day to chase rep counts or increase intensity.
Just a day to keep the body moving without stopping.

It feels light today.
But strangely, it's not bad.

Actually, it feels good.

The result was 18 reps.

・Max Heart Rate: 143
・Recovery Heart Rate (60 seconds): 44
・Aerobic Zone (HRR 80% or higher): 0 seconds
・Anaerobic Zone (HRR 90% or higher): 0 seconds

Considering yesterday's all-out burpees, it wouldn't be strange if my body felt heavier.

But today was different.

Even though it was light, it felt refreshing.

It suddenly occurred to me.

After a day of going all out, perhaps not only fatigue but also the memory of exhilaration remains a little.

That feeling from yesterday.
There was a sense of relief and pleasure after moving my whole body.

I didn't push myself that hard today.
Even so, I felt like some part of my body still remembered the lingering sensation.

Even though I'm only moving lightly, my feeling is more positive than I expected.

Interesting.

Fatigue remains.
But the feeling of good movement also remains.
If it's not just about being exhausted, but also about having a sense of pleasure etched into the body, that's quite significant for consistency.

It was a light day, yet a sense of refreshment remains.

That was my morning.

VILPA is short-duration high-intensity exercise

VILPA (Vigorous Intermittent Lifestyle Physical Activity) refers to short bursts (30–120 seconds) of 'breathless' exercise performed during daily travel or chores. Actions like running up stairs, jogging through a train station, or walking briskly while carrying heavy bags 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

• Ideal recovery after yesterday's (4/20) high intensity: Average 127, Max 143, T80=0s, successfully reducing metabolic stress

• Distribution ◎ (9→9): Consistent speed maintained, high reproducibility of form

Metabolic Load Score

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

Simple Metabolic Load (HR-TRIMP60) = 34.22 / 60
[███████████░░░░░░░░░] 57%

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

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

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

• ΔHR30: +40 bpm (78 → 118)

• Cost/rep (Karvonen): 1.54 (= ((127−50)/135)×(60/18)) )

Energy Estimation

PCr 4% / Glycolysis 14% / Aerobic 82% … Aerobic-dominant without reaching Z4. A good session as a 'recovery and skill maintenance day' following a high-intensity day.

Energy estimation: PCr 4% / Glycolysis 14% / Aerobic 82%
Cost/rep (Karvonen): 1.54

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 createtime to feel changes in your body.
Burpees require no equipment or space. That is exactly why you can do them in a hotel room.
By facing your own body for '1 minute in the morning,' it becomes a habit thatallows you to start your day positively.

Detailed instructions on how to do burpees are explained 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 you can get from a burpee habit!5 benefits! [Secrets to time-saving exercise]

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