Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #196

Morning Activity Burpee Research Journal (2026/3/9)

Session Overview

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

• Reps: 20 reps (First half 10 / Second half 10) / Second half maintenance rate=100% / Initial movement: 4rep/10s (2.50 s/rep)

• Heart Rate: Start 86 → 30 seconds 124 → End 151 / Average 132 / Max 151 / HRR60=46 / RPE=8.0

• 60-second average tempo: 60÷20＝ 3.00 s/rep / ΔHR30=+38 bpm (86 → 124)

Sensory Notes

I aimed for a slightly higher output again today.

Right after starting,

Place hands on the floor.
Kick legs back.
High plank.

And at the point of turning back, I suddenly noticed something felt off.

In the high plank position,
my toes were not properly supporting me.

To be precise,
I only 'thought' they were supporting me.

So I consciously
tried pushing the floor firmly with my toes.

Then the movement changed.

My core became stable.

The turn back from the push-up also
became a little sharper.

Even though it's the same movement,
the sensation of the output is clearly different.

Just a tiny fulcrum.

And yet,
the coordination of the whole body changes.

Even the slightest misalignment or
a small difference in the fulcrum

greatly changes the quality of movement.

The cause of my recent poor condition
might have been in these small areas.

I cannot conclude that yet.

However,
I have gained one more piece of material to verify.

The result was 20 reps. The number is the same as usual.

But today,
the small fulcrum of the toeswas a minute where I noticed that.

What is VILPA? Short-duration high-intensity exercise

VILPA (Vigorous Intermittent Lifestyle Physical Activity) refers toshort-duration (30–120 seconds) 'breathless' exercisethat you incorporate into daily movement or chores. Actions like running up stairs, jogging through a train station, or walking quickly while carrying heavy luggage correspond to 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 (Key Points)

• Distribution ◎ (10→10): Managed to keep it together without collapsing. More of a 'stable normal operation' than output.

• Heart rate rise was modest: 30s HR=124, T80=0s, did not reach Z4.

Metabolic Load Score

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

Simplified Metabolic Load (HR-TRIMP60) = 36.44 / 60
[████████████░░░░░░░░] 61%

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

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

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

• ΔHR30: +38 bpm (86 → 124)

• Cost/rep (Karvonen): 1.82 (= ((132 - 50) / 135) * (60 / 20)) )

Energy estimation (rough)

PCr 4% / Glycolysis 16% / Aerobic 80% ... Did not reach Z4, primarily aerobic. Today is a 'day to tune up and cycle'

Energy estimation: PCr 4% / Glycolysis 16% / Aerobic 80% / Cost/rep (Karvonen): 1.82

Those who lack time should try 1-minute bodyweight exercises

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

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 can get from a burpee habit!5 [Secrets to time-saving exercise]

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