Time-Saving Exercise Habits Starting from 1 Minute a Day [Morning Activity Burpee Research Journal] #199

Morning Activity Burpee Research Journal (2026/3/12)

Session Overview

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

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

• Heart Rate: Start 98 → 30 seconds 139 → End 150 / Average 140 / Max 151 / HRR60=50 / RPE=8.0

• 60-second average tempo: 60÷20 = 3.00 s/rep / ΔHR30=+41 bpm (98 → 139)

Sensory Notes

Lately, I've been thinking only about how to use my muscles.

Where to support.
Where to pivot.
Where the load is placed.

But today is a little different.

I'm daring not to think about the details,
and letting myself be natural.

I started the burpees casually.

Planting my hands.
Pulling my legs back.
Lifting my body.
Jumping again.

The result was surprising.

The movement was smooth.

Even though I wasn't forcing myself to be fast,
the tempo wasn't bad either.

The result was 20 reps.

・Max Heart Rate: 151
・Recovery Heart Rate (60 seconds): 50
・Aerobic Zone (HRR 80% or higher): 0 seconds
・Anaerobic Zone (HRR 90% or higher): 0 seconds

Looking only at the numbers, it's the same as usual.
But the feeling was a little different.

Compared to when I was conscious of each muscle one by one,
the overall flow was more natural.

There are days when thinking helps me get into the zone.
But I think there are also days when thinking too much
makes my movements stiff.

There are moments when the body moves better when you don't think about it.

I don't know all the causes of my poor condition.
Even so, I learned something today.

There are days when it feels better to move without being too conscious of it.

Just immerse yourself in the movement.
Just enter the flow.

That might also be
an important sensation for full-body exercise.

What is VILPA? Short-duration high-intensity exercise

VILPA is short-duration (30–120 seconds) "breathless" exercise performed during daily activities like commuting or housework. Actions such as 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 can reduce health risks if accumulated. Note 1

Today's Evaluation

• Stable as normal operation: 10→10 equal distribution, high reproducibility with a tempo of 3.00 s/rep

• Heart rate stopped just before Z4: Max 151, did not reach the Z4 lower limit of 158. Load was moderate

Metabolic Load Score

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

Simple Metabolic Load (HR-TRIMP60) = 40.00 / 60
[█████████████░░░░░░░] 67%

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

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

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

• ΔHR30: +41 bpm (98 → 139)

• Cost/rep (Karvonen): 2.00 (=(( 140−50)/135)×(60/20)) )

Energy Estimation (Rough)

PCr 5% / Glycolysis 20% / Aerobic 75% … Aerobic dominant, Z4 not reached

Energy estimation: PCr 5% / Glycolysis 20% / Aerobic 75% / Cost/rep (Karvonen): 2.00

Those with no time should try 1-minute bodyweight exercises

Due to the nature of their 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

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 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