Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #299

Morning Activity Burpee Research Journal (2026/6/26)

Session Overview

• Set Name: 1-Minute Burpee (Normal operation | Chest strap | No PU - larger arm swing when jumping from high plank)

• Repetitions: 24 reps (First half 12 / Second half 12) / Second half maintenance rate=100% / Initial movement: 4 reps/10s (2.50 s/rep)

• Heart Rate: Start 74 → 30 seconds 127 → End 146 / Average 128, Max 147 / HRR60=45 / RPE=8.0

• 60-second average tempo: 60÷24 = 2.50 s/rep / ΔHR30=+53 bpm (74 → 127)

Physical Sensation Notes

For the past few days, I have been alternating between full burpees and burpees without push-ups.

I feel like I want to increase the output a bit with full burpees soon.

That feeling is there.

But today is not that day.

Today is strictly for adjustment.
To move strongly next time,
I spent this minute checking how my body feels right now.

I set the timer and started.

Today, I made my arm swings during the jump larger than usual.

Using the momentum of my arms,
I also made the jump just a little bit stronger.

I didn't force myself to be fast.
I just changed the scale of the movement slightly.

When I tried it,
the stimulation to my body definitely increased.

Swing big.
Jump a little higher.
Just doing that makes my breathing deeper.

The result was 24 reps.

・Max Heart Rate: 147
・Recovery Heart Rate (60s): 45
・Aerobic Zone (HRR 80% or higher): 0 seconds
・Anaerobic Zone (HRR 90% or higher): 0 seconds

I didn't push myself too hard.
My heart rate didn't spike excessively either.

Even so, it was enough for a morning workout.

My body moved.
My breathing increased.
I was able to confirm the sensation of the jump.

And above all,
I was able to save enough energy to push a little harder next time.

The term 'adjustment' might sound like a weak day or a day where I cut corners.

But in reality,
it is also a necessary day to build up to the next level of output.

Without increasing fatigue too much,
I didn't lose the sense of movement.

It was a morning of quiet preparation,
to increase output in the next full burpee session.

Today's Evaluation

• 24 reps perfectly distributed 12→12: Average 2.50 seconds/rep throughout the minute. High reproducibility with no rhythm breakdown even at high cadence

• High cadence with low heart rate cost: Average 128, max 147, did not reach Z4. Increasing reps through movement efficiency without pushing the cardiopulmonary system hard

• Good full-body coordination via arm swing: By connecting the rise from high plank to the jump using arm momentum, I prevented stalling in the second half

Metabolic Load Score

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

Simple Metabolic Load (HR-TRIMP60) = 34.67 / 60
[████████████░░░░░░░░] 58%

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

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

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

• ΔHR30: +53 bpm (74 → 127)

• Cost/rep (Karvonen): 1.44 (= ((128 - 50) / 135) x (60 / 24)) )

Energy estimation

PCr 5% / Glycolysis 14% / Aerobic 81% ... Aerobic dominant without reaching Z4. Evaluated today as a high-rotation log where 24 reps were performed with perfectly even pacing, efficiently connecting arm swings and recovery from the high plank

Energy estimation: PCr 5% / Glycolysis 14% / Aerobic 81%
Cost/rep (Karvonen): 1.44

Even those with no time should try 1-minute bodyweight exercise

Due to the nature of my work, I travel often, and it is not uncommon for people to 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. »

The 5 benefits of a burpee habit! [Secrets to time-saving exercise]

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