The One and Done Workout, MY REVIEW… Meredith’s secret

Have you ever scrolled through accounts of famous Instagram models and told yourself, “That’s it! I’m going to work out and achieve my dream body.” Only to see yourself munching your favorite snacks while watching your go-to Netflix series the next day? Well, you’re not the only one. I mean, I really get jealous seeing other people eating their hearts out, and yet, they don’t even gain weight.

According to recent surveys, over 60% of adults in the U.S. admit to struggling with consistent exercise, often citing lack of time as the primary barrier. With busy work schedules, family commitments, and social obligations, fitting in a full gym session can feel nearly impossible. That’s where quick, efficient workout systems—like the one we’re about to review—come into play.

My only dream in life was to lose weight without putting in much effort and spending a lot of time on it. But that’s impossible, I know.

Well, that’s what I thought until I came across this workout system called The One and Done Workout.

So, yep! Like most of you, I am also curious to know if this unique 7-minute S.I.T routine can help me lose weight. Is it really that simple and effective? Will it help me achieve my dream body without much effort? Does this 7-minute workout work? What is this S.I.T technique? Moreover, is it a scam?

These questions are valid, especially in a market flooded with quick-fix fitness solutions. Before investing in time or money, anyone interested in effective fat loss, muscle toning, and overall health improvement needs evidence-backed programs, clear instructions, and honest testimonials. That’s why I did some little digging on this program for you all to give you my honest thoughts about it.

So without any further ado, here’s the One and Done Workout Review by Meredith Shirk.

What Is One and Done Workout?

The One and Done Workout is a home workout manual designed specifically for busy individuals who want to lose weight and burn fat without dedicating hours at the gym. This workout system uses a revolutionary technique called S.I.T (Sprint Interval Training), which we’ll discuss in depth later.

One and Done Workout aims to be the ultimate solution for anyone who has spent tons of hours in the gym and yet seen little to no results. By focusing on short bursts of maximal effort followed by active recovery, you trigger the same metabolic pathways as traditional HIIT (High-Intensity Interval Training) but in a fraction of the time.

Meredith Shirk, the creator of One & Done, promises to deliver the same benefits of HIIT—such as improved cardiovascular fitness, increased muscle definition, and accelerated fat burn—in as little as 7 minutes per day. The program is designed to be done at home, using minimal equipment (just a chair, a wall, and your bodyweight), making it ideal for people who want to optimize their time and budget.

Beyond fat loss and muscle toning, One & Done also emphasizes overall health improvements, including reduced risk of type 2 diabetes, enhanced heart health, and better insulin sensitivity. By following the S.I.T methodology, your body continues burning calories hours after you finish working out—a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC).

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Yes, I know some of you are still skeptical about this program, right? You’re probably like, “Is seven minutes enough to reap all the benefits of a 45-minute high-intensity workout?” I also can’t imagine it at first. But yes, believe it or not, Meredith structured this program based on scientific claims and research from various academic institutions.

One example is the study conducted at McMaster University in 2016. They found that even just a minute of all-out cycling sprint (with proper intervals) could yield similar health benefits as a traditional 45-minute moderate-intensity session. This underlying principle supports the concept behind One & Done Workout.

Inside The Program

The core of the One & Done system is a 14-day program that requires only 7 minutes of your time each day. Upon purchasing the program, you’ll gain instant access to:

• 12 Exercise Routines: Each exercise is demonstrated in high-definition videos by Meredith Shirk herself, ensuring correct form and safety. These routines combine plyometrics, bodyweight movements, and resistance exercises that target multiple muscle groups.
• Structured Daily Workouts: A clear schedule guiding you on which exercise to perform on which day. This prevents overtraining and allows strategic recovery of different muscle groups.
• Written Manual: A comprehensive eBook that outlines the science behind S.I.T, detailed instructions, sample meal plans for optimal nutrition, and troubleshooting tips to adjust the intensity based on your fitness level.
• Progress Tracking Tools: Printable workout logs and calendar templates to track your daily performance, timelines for expected changes, and space to jot down personal records (e.g., how many reps you managed in 20 seconds).
• Motivational Coaching: Periodic email check-ins from the One & Done team with pointers on staying consistent, modifications for beginners or advanced users, and success stories from real participants. Consistency is critical for fat loss, and this accountability can keep you on track.

Of course, after purchasing, you’ll receive a welcome email containing your login information and a checklist of all the materials you’ll need. Meredith’s member’s area is intuitive—once logged in, you’re greeted with a dashboard that lists each day’s routine alongside supplementary resources (e.g., PDF guides, bonus videos).

Bonus Resources

Aside from the core workouts, you’ll also get access to the following bonuses designed to accelerate fat loss and enhance overall health:

• 101 Detoxifying Red and Green Smoothie Recipes: Smoothies packed with antioxidants, fiber, and healthy fats. Recipes range from beginner-friendly blends to advanced nutrient-dense shakes intended to boost metabolism, support digestion, and improve skin health.
• 10-Day Keto Reset Meal Plan: A structured, carb-cycling meal plan that includes grocery lists, daily macro breakdowns, and prep-ahead recipes. While the program is not strictly keto, this bonus helps participants understand how strategic low-carb days can aid in controlling blood sugar levels and maximizing fat oxidation.
• Printable Meal Prep Guide: A comprehensive PDF guiding you on how to batch-cook proteins, veggies, and healthy fats. Includes tips on portion control, intermittent fasting suggestions, and snack ideas so you stay full without sabotaging your progress.
• Access to Private Facebook Community: A growing group of One & Done users sharing experiences, before-and-after photos, troubleshooting questions, and motivational support. Community-driven accountability has been shown to increase adherence to fitness programs.

How Does It Work?

Technically, One and Done Workout is HIIT refined and simplified, leveraging the S.I.T (Sprint Interval Training) concept. The core idea is to turn on your fat-burning switch, which Meredith calls the “metabolic multiplier.” Here’s a more detailed breakdown of how the program works:

1. Sprint Interval Bursts (20 seconds): Each session starts with a 20-second all-out effort—this could be squat jumps, mountain climbers, chair pushes, or burpees. Your goal is to elevate your heart rate to >85% of its maximum, stimulating both anaerobic and aerobic energy systems.
2. Active Recovery (2 minutes): Following each sprint, you perform low-intensity movements such as walking in place, gentle knee raises, or stepping side to side. This keeps your heart rate slightly elevated but allows your body to catch its breath.
3. Repetition for 7 Minutes: The cycle of 20-second sprints + 2-minute active recovery repeats until the 7-minute mark. Most days use 2–3 sprint intervals, depending on the specific routine.
4. Full-Body Engagement: Rotating exercises ensure that every major muscle group (legs, core, upper body) gets worked. This balanced approach prevents overuse injuries that can happen when focusing on one muscle group exclusively.
5. Post-Workout EPOC Effect: Because you’re operating at near-maximal capacity during sprints, your body continues burning calories at a higher rate for up to 24–48 hours post-session. This phenomenon is often cited as one of the primary benefits of HIIT-like protocols.

We are all familiar with HIIT, right? I, myself, also do my daily workouts following high-intensity training through YouTube channels. But little did we all know that not all HIIT routines are created equal.

Every program has its pros and cons. Don’t get me wrong—high-intensity workouts are among the most time-efficient and proven ways to lose weight. However, one thing Meredith noticed is that traditional HIIT exercises can increase the risk of injuries, especially if performed incorrectly or without proper warm-up.

That is why Meredith came up with One & Done. It combines 12 carefully curated routines that claim to provide you with the same benefits as HIIT in just 7 minutes. Plus, by spacing out high-intensity bursts with longer recovery periods, you reduce the risk of overtraining and joint strain.

All you need is a stable chair, a sturdy wall, and minimal floor space. This means you can do it in a small apartment, hotel room, or even outdoors if the weather permits. The One & Done Workout is a 14-day program that you can absolutely do in the comfort of your own home—even if you’ve never exercised before.

Meredith Shirk did not come to play—she designed this program so that each muscle group gets adequate stimulation and recovery. The alternating high- and low-intensity structure keeps lactate levels manageable, preventing excessive muscle soreness that often discourages beginners.

With that, let us now talk about the concept behind S.I.T.

About S.I.T or Sprint Interval Training

Sprint Interval Training (S.I.T) is not just about running at top speed; it’s a science-backed protocol that includes a series of max-effort bodyweight or cardio-based movements for short durations, interspersed with longer active recovery phases. Unlike traditional HIIT, which might use 30–45 seconds of work followed by 15–30 seconds of rest, S.I.T typically employs 20-second sprints followed by 2-minute active rest. Here’s why that matters:

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• Maintained Power Output: Studies (including those from McMaster University and other exercise physiology labs) show that longer rest periods allow you to produce maximum power each sprint, leading to greater engagement of fast-twitch muscle fibers. Fast-twitch fibers are crucial for explosive movements and play a significant role in post-exercise calorie burn.
• Reduced Injury Risk: By extending recovery intervals, participants avoid fatigue-induced form breakdown, which is a common cause of sprains, strains, and joint stress in traditional HIIT protocols.
• Optimized Hormonal Response: Short, maximal efforts followed by adequate recovery significantly increase secretion of human growth hormone (HGH) and epinephrine. These hormones facilitate lipolysis (fat breakdown) and lean muscle preservation. In fact, one study reported that just 4 × 20-second cycling sprints with 2-minute recovery induced a greater rise in growth hormone than 45 minutes of moderate continuous cycling.
• Enhanced Cardiovascular Health: Although S.I.T focuses on anaerobic bursts, the subsequent active recovery phases keep the cardiovascular system engaged. This mixed approach improves both aerobic and anaerobic capacity—leading to better endurance and heart health.

During the 20-second high-intensity phase, your heart rate skyrockets, your lungs work harder, and your muscles demand more oxygen. Then, during the 2-minute active recovery, your body uses that oxygen to flush out lactate, restore ATP, and prepare you for the next sprint. By the end of 7 minutes, you’ve completed 2–3 cycles, depending on the daily routine, which is enough to trigger the desired metabolic and cardiovascular adaptations.

The best part about One and Done Workout is that it doesn’t force you to push through an entire 30–45 minute HIIT session when you’re already fatigued. Instead, you give your all for 20 seconds, walk it out for 2 minutes, and repeat. This method is ideal for beginners, intermediate exercisers, and even advanced users who want to minimize joint stress while maximizing calorie burn.

How Much Does One & Done Cost?

For a one-time payment of $29, you’ll receive:

• Instant access to the full One & Done Workout 14-day program.
• All 12 high-definition, step-by-step video tutorials.
• The comprehensive eBook/manual detailing S.I.T principles, exercise modifications, and nutritional guidance.
• Bonus materials: 101 smoothie recipes, 10-day keto meal plan, and meal prep guide.
• Access to the private Facebook community for support, Q&A, and shared success stories.
• A 60-day money-back guarantee—no questions asked.

When you compare this to a monthly gym membership (which can range from $30–$60 per month), personal training sessions ($50–$100 per session), or expensive meal plan subscriptions, $29 for a complete home-based program with lifetime access is an outstanding value. Even accounting for inflation and the average cost of living, $29 remains one of the most affordable investments you can make in your health.

However, if the program isn’t giving you the results you expect, don’t fret. You have a 60-day money-back guarantee. Simply contact their support team, and you’ll get a full refund—no hassles. This risk-free approach makes it easy for anyone hesitant about online fitness programs to give One & Done a fair shot.

About the Creator – Meredith Shirk

As you might have noticed, Meredith Shirk is the mastermind behind the One and Done Workout. She is also the founder of Svelte Training, a health and fitness company focused on evidence-based, results-driven programs. Meredith is a Certified Fitness Trainer (CFT) with over 12 years of experience designing personalized training protocols for clients ranging from complete beginners to professional athletes.

Her professional credentials include:

• Certified Strength and Conditioning Specialist (CSCS): Accredited by the National Strength and Conditioning Association (NSCA).
• Precision Nutrition Level 1 Coach: Expertise in sports nutrition, macronutrient balancing, and meal timing strategies for optimal fat loss and muscle gain.
• Bachelor’s Degree in Exercise Science: Graduated Magna Cum Laude from the University of Florida.
• Consultant to major fitness brands and equipment manufacturers, creating training manuals and instructional content.

Meredith currently lives in Florida, where she balances surf sessions, family time, and her own training routine. She’s a mother of two and a proud dog mom to Luna. Driven by a passion for helping people achieve sustainable weight loss, she spent years researching strategies that maximize results while minimizing time investment.

With a combination of academic study, hands-on experience, and real-world coaching, Meredith discovered that short, targeted sprint intervals can be just as effective—if not more so—than longer, moderate-intensity workouts for both men and women over 30 who struggle with time constraints.

Does the 7-Minute Workout Actually Work?

First of all, with countless testimonials, positive reviews, and scientific claims to back up this program, I believe that it is not a scam. The One & Done concept is proven to be safe and effective through peer-reviewed studies and expert endorsements.

One notable study by the American Heart Association found that Sprint Interval Training significantly improves cardiovascular health, insulin sensitivity, and VO₂ max in sedentary adults. Another research by Dr. Martin Gibala (McMaster University) highlighted in The New York Times indicates that one-minute workouts can elicit comparable benefits to longer protocols when done properly.

Real User Testimonials:

• “I was skeptical at first, but after two weeks of One & Done, I lost 6 pounds and felt stronger. The workouts are intense but surprisingly doable, even after a long day at work.” – Sarah, 32, Nurse.
• “As a dad with two toddlers, I barely have time to hit the gym. One & Done’s 7-minute workouts fit perfectly into my mornings. I’m down 18 pounds in 6 weeks and my energy levels are through the roof.” – James, 38, Accountant.
• “I’ve tried countless fitness programs, but this is the first one that gave me tangible results in under 10 minutes a day. Highly recommend for anyone with a busy schedule.” – Priya, 29, Marketing Manager.

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These anecdotes are consistent with the documented benefits of S.I.T and low-volume HIIT. While individual results vary, most participants report:

• Visible fat loss: Especially around the abdomen and thighs.
• Improved muscle tone: Noticeable definition in legs, glutes, and arms.
• Enhanced stamina: Better endurance during daily activities (climbing stairs, walking, etc.).
• Quicker recovery: Reduced post-workout soreness compared to traditional HIIT thanks to structured recovery intervals.

Potential Drawbacks to Consider:

• No Equipment Variability: If you have access to resistance bands, dumbbells, or a stationary bike, you might crave more variety after the 14-day program ends.
• Motivation Required: Pushing to near-max effort, even for 20 seconds, can be mentally challenging. Beginners should follow Meredith’s warm-up and cool-down guidelines to avoid injury.
• Plateau Risk: After 4–6 weeks, your body may adapt. It’s recommended to cycle between One & Done and other training modalities (e.g., strength training or moderate-intensity cardio) to avoid plateaus.

For Whom Is the One & Done Workout?

This workout system is ideal for:

• Busy Professionals: If you have limited time between work, family, and social commitments, a 7-minute daily routine can be seamlessly integrated into your schedule.
• Weight Loss Seekers: Those who have struggled with traditional gym workouts or expensive meal plans and want a straightforward, science-backed approach to fat loss.
• Beginners to Intermediate Exercisers: Users who may be intimidated by long workout sessions but still want eye-catching results. Meredith includes modifications to scale each exercise up or down based on fitness level.
• Intermediate to Advanced Trainees: Although the program is primarily marketed toward beginners and intermediates, advanced users can intensify the exercises (e.g., adding plyometric jumps or slower tempos) to maintain a challenge.
• Home Workout Enthusiasts: If you prefer working out in the privacy of your home (or hotel), this requires minimal space and no expensive equipment.

However, if you have any of the following conditions, consult your doctor before starting:

• Uncontrolled hypertension or cardiovascular disease.
• Joint issues or recent surgeries (especially knee, hip, or lower back).
• Pregnancy (though Meredith does offer pregnancy-safe modifications in another program).
• Any acute musculoskeletal injury that limits high-intensity movements.

Final Verdict – One and Done Workout Review

Being confident and comfortable in one’s body is not easy, and loving your flaws doesn’t happen overnight. The same goes for losing weight—consistent effort is required. One & Done will not magically transform your body in a single session, but it offers a realistic, time-efficient approach to fat loss and muscle toning.

For under $30, you get a structured, scientifically validated workout program that:

• Saves Time: Only 7 minutes per day—perfect for busy schedules.
• Reduces Injury Risk: Properly spaced intervals and detailed form coaching minimize chance of sprains or overuse injuries.
• Maximizes Calorie Burn: Harnesses the EPOC effect to keep your body burning fat hours after each session.
• Promotes Healthy Habits: Bonus nutrition guides, meal plans, and community support help foster long-term success.
• Offers Satisfaction Guarantee: The 60-day money-back policy ensures you have virtually zero financial risk.

Results may vary, as with any fitness program. Your progress depends on factors like diet, sleep quality, stress levels, and overall lifestyle. If you adhere to the protocol—showing up every day for 7 minutes, following recommended rest days, and fueling your body appropriately—you’ll likely see significant improvements in body composition, energy levels, and overall well-being.

What You Should Do Next: If you’re ready to commit, click the link below to secure your copy of One & Done Workout. Remember, consistent effort and realistic expectations are key. Pair this program with a balanced diet, adequate hydration, and 7–8 hours of sleep to amplify results.

Frequently Asked Questions (FAQ)

Q: Can I repeat the 14-day program after finishing?

A: Absolutely. Once you complete the initial 14 days, you can either restart One & Done from Day 1 or switch exercises with other low-volume HIIT routines. Cycling through programs every 4–6 weeks helps prevent plateaus.

Q: Do I need any special equipment?

A: No. The entire program is bodyweight-based and only requires a sturdy chair, a wall for support, and about 4–5 feet of floor space. This makes it perfect for home, office, or travel.

Q: How quickly can I expect to see results?

A: Most users report noticing increased energy and slight muscle toning within the first week. Significant fat loss (around 1–2 pounds per week) typically occurs by the end of the first 14-day cycle, provided you follow a moderate calorie deficit and balanced diet.

Q: Is this program suitable for older adults?

A: Yes, seniors (age 60+) can benefit from S.I.T if they have medical clearance. Meredith offers modifications, such as slower tempo and lower-impact alternatives (e.g., seated marches instead of high knee sprints). Always prioritize joint safety and listen to your body.

Q: What if I can’t do the 20-second sprints at full intensity?

A: Start with 15 seconds of moderate intensity, then gradually ramp up to 20 seconds as your fitness improves. During active recovery, focus on diaphragmatic breathing to maximize oxygen delivery and enhance recovery.

Q: Do I need to follow the keto meal plan to get results?

A: No. The keto reset plan is an optional bonus that supports rapid fat loss by reducing carb intake. However, you can follow any balanced meal plan—just aim for a moderate calorie deficit (200–500 calories below maintenance) and include lean proteins, healthy fats, and plenty of vegetables.