​Is the One and Done Workout Right for You? A Complete Guide

Getting fit doesn't always mean spending hours at the gym. In today's busy world, finding time for exercise can be challenging. 

That's where the "One and Done Workout" comes in. This quick, 7-minute routine promises to give you the benefits of longer training in just a fraction of the time. 

In this guide, we'll break down everything you need to know about the One and Done Workout. We'll explore what it is, how it works, and whether it’s the right fit for your lifestyle.

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Short Summary

• What is the One and Done Workout?: A quick and efficient exercise routine designed for busy individuals, requiring only a few minutes a day.
• How Does It Work?: The workout focuses on high-intensity movements that maximize results in a short time, making it ideal for those with tight schedules.
• Benefits of the Workout: Includes improved fitness, time-saving convenience, and the ability to fit into any daily routine without sacrificing results.
• Is It Right for You? It is perfect for people looking for a fast, effective workout without committing to long exercise sessions.
• Ready to Begin? Start your one-and-done workout journey with our top-recommended pre-workout, Wild Thing, to boost your results.

What is a One and Done Workout Exactly?

The One and Done Workout is a fast and effective exercise routine that takes just 7 minutes. It’s designed for people who want to get a good workout without spending much time. The idea is simple: do a series of intense exercises for a short period, and you’re done.

The one-and-done workout was created by professional personal trainer Meredith Shirk with women in mind. It's designed to be easy to follow, time-efficient, and targeted to women's fitness needs. The workout is designed to enhance your metabolism. 

An active metabolism helps the body burn fat more effectively, leading to quicker weight loss. This program is based on Sprint Interval Training (SIT). It's not about doing intense exercises but rather performing strategic movements. You push yourself hard for 20 seconds, then recover for two minutes and repeat this three times.

How One and Done Workout Works

The One and Done Workout focuses on Sprint Interval Training (SIT). This exercise plan involves specific movements designed to trigger your brain to produce a hormone that boosts your metabolism and promotes natural fat loss.

The workout introduces regular patterns of movement. As you perform these exercises consistently, your body starts to recognize and respond to these patterns. 

Over time, your brain picks up these signals, which travel to areas in your body where specific hormones are produced. This results in an increase in hormones that drive positive changes related to fat loss and body shaping.

These hormones specialize in burning fat. When you follow this movement pattern regularly for just 7 minutes a day, you trigger the release of these fat-burning hormones. 

They remain active in your body for 24 to 48 hours, helping you maintain a state of natural fat loss. By continuing with this routine, you can keep these hormones flowing and support ongoing fat loss, all without the need for intense, breathless workouts.

Benefits of One and Done Workout

The One and Done Workout offers several benefits:

• Time-Efficient: This workout takes just 7 minutes daily, making it perfect for busy schedules. You can fit it into any part of your day without needing to spend hours at the gym.
• Metabolism boost: The high-intensity nature of the workout can help boost your metabolism, resulting in increased calorie burn and weight loss.
• Effective Fat Loss: The high-intensity intervals help boost your metabolism, promoting natural fat burning. This means you can reach your weight loss goals more effectively.
• Improved cardiovascular health: Regular exercise, including the one-and-done workout, can help improve your heart health and reduce the risk of cardiovascular disease.
• Increased strength and endurance: Consistent practice of the one-and-done workout can lead to increased strength and endurance.
• Variety and Flexibility: The program includes a range of workouts and modifications, catering to different fitness levels and preferences. This variety keeps things interesting for you and helps prevent workout monotony. You can easily switch things up to keep your routine fresh and engaging.

What is Included in One and Done Workout Program?

The one-and-done workout is highly adaptable to suit individuals of all fitness levels. It follows a structure similar to any professional workout session: a warm-up followed by movements, rest, and repetition. Here’s a quick overview of what the workout includes:

• Warm-Up: Start with a warm-up to prepare your body for exercise.
• Active Movements: Perform the exercises shown in the One and Done Workout video for 20 seconds. This is the high-intensity phase where you give your best effort.
• Rest Period: After each 20-second exercise, take a rest to allow your heart rate to return to normal.
• Repeat: Continue repeating the 20-second exercise, followed by a rest period.

The entire routine takes just seven minutes, with only one minute spent on intense exercise. This makes it an easy-to-follow and time-efficient plan.

About Meredith Shirk

Meredith Shirk is the founder and CEO of Svelte Media, a fitness company she launched nearly 11 years ago. Her mission has always been to provide accessible fitness solutions to people everywhere. 

What started as a one-woman operation has grown into a team of 20 dedicated individuals committed to improving health and wellness.

• Meredith holds several certifications that enhance her expertise as a fitness instructor, including:
• National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT)
• Fitness Nutrition Specialist (NASM-FNS)
• Behavior Change Specialist (NASM-BCS)
• Weight Loss Specialist (NASM-WLS)

Meredith Shirk also holds a bachelor’s degree in biology from California Lutheran University. During her time there, Meredith was the captain of the water polo team, leading them to several championships, including the Division III, SCIAC, and 2009 NCAA Division I championships.

Getting Started with the One-and-Done Workout

Once you purchase the One and Done Workout, you'll gain access to the program and additional resources. The entire routine takes just seven minutes a day, following Meredith's detailed guidelines.

The program includes high-definition videos to guide you through the exercises, which consist of various movements, each lasting only one minute.

These exercises are based on Sprint Interval Training (SIT), a form of high-intensity interval training (HIIT) that focuses on short bursts of effort. You perform each exercise at full intensity for 20 seconds.

Here's how to get started:

• Find a suitable space: Find a suitable area where you can exercise without distractions.
• Warm-up: Prepare your body for exercise with a brief warm-up.
• Perform the Exercises: Complete each exercise for 20 seconds.
• Rest: Take a break to allow your heart rate, breathing, and muscles to recover.
• Repeat: Continue the cycle of 20 seconds of exercise followed by rest for a total of seven minutes.

Using a stopwatch can help you keep track of time and monitor your performance. The One and Done Workout offers an effective alternative to long gym sessions by pushing your body to work hard in a short amount of time. Plus, since it doesn't require any equipment, the risk of injury is minimal.

Who Should Ideally Follow The One and Done Workout?

The One and Done Workout is designed for a wide range of people. Here's who might benefit the most:

• Busy Individuals: This seven-minute routine is perfect if you have a tight schedule and struggle to find time for long workout sessions. It fits easily into your day, no matter how packed your schedule is.
• Beginners: If you're new to exercise, the One and Done Workout is a great starting point. The exercises are simple to follow and don't require any special equipment, making it an easy way to begin your fitness journey.
• People Looking for Weight Loss: The workout is crafted to boost your metabolism and promote fat loss. If you aim to shed some extra pounds, this program can help you achieve your goals without spending hours in the gym.
• Fitness Enthusiasts: Even if you’re experienced, this workout can be a great addition to your routine.
• Those seeking a convenient home workout: The program requires no gym equipment and can be done from the comfort of your own home.

Top Pre-Workout Supplements to Enhance Your One and Done Workout

1- Wild Thing by Assault Labs

Wild Thing by Assault Labs is designed to elevate your workout experience. Packed with amino acids, creatine, and essential nutrients, it helps support your muscles during exercise.

This pre-workout also includes advanced nootropics to sharpen your focus and boost your energy, ensuring you stay engaged throughout your workout. Wild Thing enhances vascularity and delivers impressive pumps, giving the muscles the fuel they need to perform at their best.

What sets Wild Thing apart is its unique caffeine blend. It combines patented ZumXR®, Infinergy®, and two other forms of caffeine to provide an initial surge of energy followed by a slow-release effect, keeping you energized for the entire session.

Key Benefits

• This pre-workout increases your energy levels.
• It helps enhance your focus.
• It boosts your strength.
• It improves your muscle pumps.
• It improves your mood and overall cognitive function.
• It reduces muscle fatigue.
• It accelerates your muscle recovery.

Key Ingredients

• DiCitrulline Malate/Infinergy®
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

 Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

 Weight are on full focus

“Single scoop is good, focus and keeps you going. 2 scoops? OMG insane focus. I never lost mind/body connection because/IF it was too much! Max rep EVERY time !”

-Juan G.

 Its explosive alright

“It was something different, and different can be either good, or bad. This is definitely a good different. Slight tingling, nothing unbearable, and great pumps, good for an arm and/or back chest day”

-eric c.

2- Seismic Surge by Hard Rock Supplements

Seismic Surge by Hard Rock Supplements is designed to enhance your workout performance. This pre-workout supplement combines recent advances in strength and stamina to help you push through challenging training sessions. Formulated for those serious about their fitness goals, Seismic Surge provides a strong boost of energy and improves endurance.

Key Benefits

• It boosts your energy levels.
• It enhances your muscle pumps.
• It improves your muscle endurance.
• It improves your mood.
• It enhances your focus and overall concentration.
• It increases your metabolism.
• It helps improve your strength.
• It speeds up your muscle recovery.

Key Ingredients

• Beta-Alanine
• Caffeine Anhydrous
• Alpha Yohimbine Hydrochloride
• 1,3,7 Trimethylxanthine (Delayed Caffeine)
• Theobromine
• Gamma-Aminobutyric Acid
• L-Citrulline Malate 2:1

Customer Reviews

 THE BEST!!!!

“By far the BEST PRE WORK OUT I have EVER used!!!!”

-KD

 Very potent

“Strongest preworkout I have ever used including original craze and speed x2.”

-Dave

 WOW - Amazing Experience

“I call this an experience becusae thats what it feels like! Take a scoop or if you want to fly take 2 and go on a journey thats like no other and oh yea when the ship finally lands you completed the workout of your life.”

-Josesph

3- Oracle by Olympus Labs

Oracle is a pre-workout supplement designed to improve focus, endurance, muscle pump, and energy levels during exercise. It contains ingredients like genistein and ligustrazine phosphate, which are chosen to support these effects.

The supplement features PR3 Tech, a blend of ingredients to enhance both anaerobic and aerobic performance. Oracle also includes a stimulant blend designed to provide consistent energy throughout your workout, minimizing the risk of a post-workout crash.

Key Benefits

• It enhances your Tabata performance.
• It enhances your endurance.
• It reduces your fatigue.
• It boosts your strength.
• It improves your cognitive functions.
• It increases your energy levels.
• It helps improve your mood and focus.

Key Ingredients

• Ligustrazine Phosphate
• S7™
• Eria Jarensis Extract
• Genistein
• Enxtra®
• Kannaease™
• Xtenergy™
• Infinergy™
• Caffeine Anhydrous

Customer Reviews

 oh yea!

“very good, lots of energy, was able to do more reps on all my sets and felt great doing it too. recovery was quicker too and taste was light and nice. Im an oracle guy now lol”

-Richie M.

 amazing focus

“its a great product and focus is good during workout, just one thing keep yourself hydrated as it dries your throat a lot, but great endurance and focus good pump as well.”

-Abhishek

 Absolutely love

“This pre workout is absolutely amazing. It doesn’t give any jitters but gives you a boost to make you want to workout and enough energy to sustain a good workout. I love that I don’t get nauseated taking it. I have notice more endurance while doing CrossFit workouts as well.”

-Stephanie S.

4- Wrecked Enraged by Huge Supplements

Wrecked Enraged by Huge Supplements is a pre-workout formula to enhance your exercise routine. This supplement combines scientifically selected ingredients to increase energy, focus, and endurance during workouts. It aims to support you through intense training sessions.

Key Benefits

• This pre-workout increases your energy levels.
• It enhances your mental focus and clarity.
• It improves your endurance and stamina.
• It speeds up your recovery.
• It boosts your muscle pumps and vascularity.

Key Ingredients

• Beta-Alanine
• Alpha GPC 50%
• Caffeine Anhydrous
• Di-Caffeine Malate
• Caffeine Citrate
• Halostachine
• Huperzine A 1%
• Black Pepper Fruit Extract 95%

5- Gorilla Mode Pre-Workout by Gorilla Mind

Gorilla Mode Pre-Workout is designed to improve your workout sessions with a scientifically formulated blend of ingredients. This formula boosts your performance, helping you reach your peak physical potential with each training session.

Gorilla Mode features a solid formulation that includes high doses of effective ingredients designed to increase endurance, muscle pumps, and energy levels, allowing you to maximize your workout experience.

Key Benefits

• It boosts your energy levels.
• It increases your pumps and vascularity.
• It enhances your strength and power.
• It improves your focus.
• It helps improve your endurance.

Key Ingredients

• L-Citrulline
• Creatine Monohydrate (micronized)
• GlycerPump™ (65% Glycerol Powder)
• Malic Acid
• Betaine Anhydrous
• L-Tyrosine
• Agmatine Sulfate
• Kanna (whole herb, Sceletium Tortuosum)
• Caffeine Anhydrous
• N-Phenethyl Dimethylamine Citrate
• Bioperine® (black pepper fruit extract)
• Huperzine A (Huperzia serrata leaf standardized extract)

Customer Reviews

 Amazing pumps

“On my 2nd jar of Gorilla Mode now and I've been loving the pumps and energy I get from it. I started with one scoop for the first few days then increased to 2 scoops. The difference from 1 to 2 scoops is very noticeable. Way more energy, way better pumps, and I felt a lot stronger during my training sessions. Love that it doesn't have any beta alanine because I personally hate the tingly sensation it causes.”

-Jason

FAQs: One and Done Workout

Q: What is the One and Done Workout?

A: The One and Done Workout is a fitness program designed to deliver effective results in a short amount of time. It uses a method called Sprint Interval Training (SIT), which involves brief, intense exercise bursts followed by active recovery periods. The workout takes just seven minutes to complete each session.

Q: What is the best age for the One and Done Workout?

A: The One and Done Workout is suitable for all ages. People of any fitness level can participate, and even those in their 70s have successfully joined in.

Q: How long will it take to see results from the One and Done workout?

A: Results can vary based on individual fitness levels and consistency. Many users notice improvements in their fitness and body composition within a few weeks of regularly following the program.

Q: Are the One and Done Workout exercises designed solely for weight loss?

A: No, the One and Done Workout is not just for weight loss. While it can help with fat loss, the program is designed to boost overall fitness, including muscle building, strength, endurance, and cardiovascular health.

Q: Can I lose weight with the One-and-Done Workout?

A: The One-and-Done Workout can help you lose weight when combined with a healthy diet and other lifestyle factors.

Q: Will the One and Done Workout help with muscle building?

A: While the primary focus of the One and Done Workout is on fat loss and metabolism, high-intensity exercises can contribute to muscle endurance and overall fitness.

Q: Is there a risk of injury with the One and Done workout?

A: The One and Done Workout system is designed to be low-impact and safe for most people. However, it's important to follow the exercises as demonstrated and listen to your body to avoid any potential injuries.

Q: Is the One-and-Done Workout safe for beginners?

A: Yes, the One-and-Done Workout is a beginner-friendly program.

Final Thoughts

The One and Done Workout offers a quick and efficient way to boost your fitness without spending hours at the gym. Its focus on Sprint Interval Training (SIT) helps maximize results in just seven minutes per day. 

Whether you’re looking to lose weight, enhance your endurance, or simply fit a workout into a busy schedule, this program could be a good fit for you. 

Make sure to adjust any fitness program to suit your personal needs and abilities for the best results. It’s always a good idea to talk to a healthcare expert before starting any new workout routine.

Sources:

https://www.sfexaminer.com/one-and-done-workout-reviews-is-meredith-shirk-s-workout-manual-pdf-legit/article_9857b5af-05a6-5071-ba36-68f498c4c6ab.html

https://bigeasymagazine.com/2022/02/26/one-and-done-workout-reviews/

https://healthintoto.com/what-is-the-one-and-done-workout/

https://momprepares.com/one-and-done-workout-review/

https://finance.yahoo.com/news/one-done-workout-reviews-legit-033700054.html