Looking for a quick and simple workout routine? The One and Done Workout might be just what you need.
This program promises big results in just seven minutes a day.
The One and Done Workout is a 14-day online fitness program created by trainer Meredith Shirk.
It uses short, intense workouts to boost metabolism and burn fat in only 7 minutes per day.
The exercises are bodyweight-only, so no equipment is needed.
Many people are curious about this workout plan.
It claims to give the benefits of 45 minutes of exercise in a fraction of the time.
The program costs $29 and includes workout videos, nutrition guides, and other bonus materials.
While it sounds appealing, it’s smart to look at real customer reviews before trying any new fitness program.
What Is the One and Done Workout?
The One and Done Workout is a quick fitness program that uses short, intense exercises.
It aims to help people get fit in just 7 minutes a day.
Origin and Creator: Meredith Shirk
Meredith Shirk, a certified personal trainer, created the One and Done Workout.
She designed this program to fit into busy schedules.
Shirk’s goal was to make fitness easier for everyone.
She used her experience to create workouts that are short but effective.
The program works for people of all fitness levels.
Her approach focuses on getting results without spending hours at the gym.
Shirk believes that small, consistent efforts can lead to big changes.
Understanding S.I.T (Sprint Interval Training)
S.I.T stands for Sprint Interval Training.
It’s the key method used in the One and Done Workout.
This type of training uses short bursts of intense exercise.
Each workout has periods of high effort followed by active rest.
This pattern helps burn calories and improve fitness quickly.
S.I.T can be more effective than longer, steady workouts.
The program claims S.I.T can burn up to 28% more calories than other high-intensity workouts.
It may also burn 60% more than regular cardio in the same time.
S.I.T helps build endurance and can make daily activities easier.
It aims to improve overall fitness in just 7 minutes a day.
Assessing Your Fitness Level
Before starting the One and Done workout program, it’s important to know where you stand.
Assessing your fitness level gives you a starting point and helps track progress.
There are several simple tests you can do at home to check your fitness.
These focus on different aspects like strength, endurance, and flexibility.
Cardiovascular Endurance Test:
Take a brisk 1-mile walk.
Time yourself and note how you feel afterward.
This gives a good idea of your heart and lung fitness.
Strength Test:
See how many pushups you can do in one minute.
This tests upper body strength.
Flexibility Test:
Sit on the floor with legs straight.
Reach for your toes.
Measure the distance between your fingertips and toes.
Balance Test:
Stand on one foot with eyes closed.
Time how long you can hold this position.
Remember, fitness levels vary from person to person.
Don’t compare yourself to others.
The goal is to improve your own scores over time.
It’s a good idea to repeat these tests every few weeks.
This helps track improvements and keeps you motivated.
Detailed Program Breakdown
The One and Done Workout uses a specific structure and exercise combinations to deliver quick, effective results.
This program focuses on short bursts of high-intensity activity followed by rest periods.
Structure of the Workout
The One and Done Workout is based on Sprint Interval Training (SIT).
Each session lasts only 7 minutes.
The workout starts with a warm-up to prepare the body for exercise.
Next comes the main part.
It includes 20-second bursts of intense activity.
These bursts are followed by short rest periods.
The exact number of intervals may vary.
The program ends with a cool-down.
This helps the body recover and prevents muscle soreness.
The entire routine can be done at home without special equipment.
Exercise Combinations and Variations
The One and Done Workout offers a variety of exercises.
These can be mixed and matched for different workouts.
Some common exercises include:
- Jumping jacks
- Squats
- Push-ups
- Mountain climbers
The program allows for modifications based on fitness level.
Beginners can start with simpler moves.
Advanced users can try more challenging variations.
Exercise combinations change regularly.
This keeps workouts fresh and targets different muscle groups.
It also helps prevent boredom and plateau effects.
Equipment Essentials
The One and Done Workout program is great because it doesn’t need much equipment.
You can do it at home with just a few simple items.
First, you’ll want a good adjustable bench.
This lets you change positions for different exercises.
Next, grab some dumbbells or resistance bands.
These help add challenge to your moves.
A yoga mat is useful for floor exercises.
It gives you a comfy, non-slip surface.
Don’t forget a timer! The workout uses short bursts of activity, so timing is key.
Lastly, comfy clothes and supportive shoes are a must.
They help you move freely and safely.
With these basics, anyone can set up a mini gym at home.
It’s perfect for the One and Done Workout!
Quick Equipment List:
- Adjustable bench
- Dumbbells or resistance bands
- Yoga mat
- Timer
- Workout clothes and shoes
Remember, the goal is to keep it simple.
You don’t need fancy gym machines for this workout plan.
Starting Right: Warm-Up Routines
A good warm-up routine is key to getting the most out of the One and Done Workout.
Warming up helps prepare your body for exercise and can lower the risk of injury.
Aim to warm up for about 5-10 minutes before starting the main workout.
This will get your heart rate up and loosen your muscles.
Some great warm-up exercises include:
- Arm circles
- Leg swings
- Jumping jacks
- High knees
- Bodyweight squats
Try doing each exercise for 30 seconds.
You can mix and match to create a routine that works for you.
Don’t forget to focus on your breathing during the warm-up.
Take deep breaths to increase oxygen flow to your muscles.
A good warm-up also includes some light stretching.
Hold each stretch for 10-15 seconds without bouncing.
Remember, the goal is to warm up, not tire yourself out.
Keep the intensity low to medium.
You should feel loose and ready to go when you finish your warm-up routine.
Maximizing Results With Metabolic Multipliers
The One and Done Workout uses metabolic multipliers to boost fat burning.
These multipliers help the body burn calories even after the workout is over.
How does it work? The workout gets the heart pumping fast.
This kicks the metabolism into high gear.
The body keeps burning fat for hours afterward.
Here are some ways to maximize results:
- Do each exercise with intensity
- Don’t skip the warm-up and cool-down
- Stay hydrated before, during, and after
- Get enough sleep to help recovery
The program claims to boost metabolism for up to 48 hours after a workout.
While this sounds great, it’s important to have realistic expectations about results.
Consistency is key.
Doing the workout regularly helps keep the metabolism revved up.
Combining it with a healthy diet can lead to even better outcomes.
Remember, everyone’s body is different.
Results may vary from person to person.
The important thing is to stick with it and give it time to work.
Post-Workout Recovery: Cool-Down Techniques
After a tough workout, it’s important to cool down properly.
Cool-down exercises help your body transition from high-intensity activity to a resting state.
One easy way to cool down is by light jogging or walking.
Spend 3-5 minutes jogging slowly, then switch to a brisk walk for another 3-5 minutes.
Stretching is also key for cooling down.
Try these simple stretches:
- Quad stretch: Hold your foot behind you for 20-30 seconds per leg
- Hamstring stretch: Bend forward and reach for your toes
- Shoulder rolls: Roll your shoulders backward in big circles
Cross-body arm stretches can help loosen up tight muscles.
Pull one arm across your chest and hold it there with your other arm for 15-20 seconds.
Switch sides and repeat.
Don’t forget to breathe deeply during your cool-down.
Take slow, deep breaths to help your heart rate return to normal.
Hydration is crucial after exercise.
Drink plenty of water to replace fluids lost through sweat.
Cool-downs don’t have to be long.
Even 5-10 minutes can make a big difference in how you feel after your workout.
Nutritional Support for Your Workout
Good food choices can boost your workout results.
Smoothies are a tasty way to get nutrients before and after exercise.
They’re easy to make and can help your body perform better.
Detoxifying Smoothie Recipes
Detox smoothies can help clean out your system.
They’re great for days when you feel sluggish.
Try a mix of cucumber, spinach, and lemon.
Add a green apple for sweetness.
Another good recipe uses beets, carrots, and ginger.
These ingredients support liver function.
Blend them with water or coconut water.
For a protein boost, add chia seeds or hemp hearts.
These tiny seeds pack a big punch.
They help you feel full and give you energy for your workout.
Green Smoothie Recipes for Energy and Recovery
Green smoothies are perfect for post-workout recovery.
They’re full of vitamins and minerals your body needs.
A classic recipe mixes kale, banana, and almond milk.
For extra energy, add some pineapple to your greens.
It’s sweet and full of enzymes that help digestion.
A handful of spinach with mango and coconut water tastes great too.
To help muscles recover, include protein in your smoothie. Greek yogurt or a scoop of protein powder works well.
Blend it with berries and leafy greens for a complete post-workout drink.
Bonus Content and Resources
The One and Done Workout program comes with extra goodies to boost your fitness journey.
These extras help you get the most out of your workout routine.
One of the bonuses is a 10-day meal plan.
It gives you tasty recipes to fuel your body for the workouts.
The plan is easy to follow and helps you eat right.
You also get a smoothie recipe book.
It’s full of yummy drinks that are good for you.
These smoothies can be a great post-workout treat.
The program includes access to a private online group.
Here, you can chat with other people doing the workouts.
It’s a fun way to stay motivated and share tips.
There are YouTube videos that show you how to do each exercise.
These videos make it easy to follow along and do the moves correctly.
Lastly, you get a manual that explains everything about the workout.
It has tips on form, breathing, and how to track your progress.
This guide helps you get the best results from your efforts.
Real Transformation Stories: Before and After
Many people have seen amazing changes from the One and Done workout.
Let’s look at some real stories of transformation.
Jesse’s Journey
Jesse lost over 350 pounds after being housebound for years.
He went from 653 pounds to 297 pounds.
His life changed completely.
Katie’s Success
Katie dropped 64 pounds and 22% body fat after having a baby.
She beat post-partum depression through exercise.
Leeann’s Challenge
In just 6 weeks, Leeann lost 14 pounds.
She went from 166 pounds to 152 pounds during a fitness challenge.
These stories show how exercise can change lives.
People lost weight, got stronger, and felt better.
The One and Done workout might help others see similar results.
Investing in Your Health: Price and Refund Policy
The One and Done Workout program is an affordable investment in your health and fitness.
For just $29, you can access this innovative workout system.
What’s included in the program?
- 14 days of Sprint Interval Training (S.I.T.) workout combinations
- Detailed demonstration videos
- Exercise combination manual (PDF)
- Bonus: 10-day keto restart meal plan
- Bonus: 101 detoxifying smoothie recipes
The program’s 7-minute workouts are designed to fit into even the busiest schedules.
They offer an efficient way to burn calories and improve fitness.
Meredith Shirk, the program’s creator, stands behind her product.
While the search results don’t provide specific refund policy details, many fitness programs offer money-back guarantees.
Before purchasing, make sure to check the current terms and conditions.
This ensures you understand the refund policy and any time limits that may apply.
Remember, consistency is key when starting any new fitness routine.
The One and Done Workout aims to make it easier to stick to your health goals without breaking the bank.