The One and Done Workout: A Comprehensive Review of Meredith Shirk’s 7-Minute Fitness Program

Working out often demands significant time and energy—resources many people simply don’t have to spare in their busy lives. Whether balancing office responsibilities, managing children’s schedules, or maintaining social commitments, most people hesitate to sacrifice their precious free time. The One and Done Workout offers a solution to this common dilemma, promising impressive fitness results with minimal time investment.

The program, created by fitness expert Meredith Shirk, claims to deliver better results in just one minute than 30 minutes on an elliptical machine. This bold claim addresses a primary complaint about traditional fitness programs—they simply take too long. But can such brief workouts truly deliver meaningful results? Let’s explore what this program offers and whether it lives up to its promises.

What Is the One and Done Workout?

The One and Done Workout is a fitness program designed to deliver maximum results with minimal time commitment. As the name suggests, the program focuses on short, efficient workouts that can be completed quickly, allowing users to be "done" with their exercise routine with little disruption to their day.

The program spans approximately two weeks and utilizes bodyweight exercises that strengthen various muscle groups. Requiring just 7 minutes per day, the One and Done Workout makes fitness accessible even to those with the busiest schedules[2].

The core of the program revolves around Sprint Interval Training (S.I.T.), a specialized form of high-intensity exercise that maximizes fat burning in minimal time. According to program materials, participants can lose up to 2 pounds each day while following the routine. What makes this program particularly appealing is that users don’t need to make significant lifestyle changes beyond the brief daily workout to see results.

About Meredith Shirk

The credibility of any fitness program largely depends on its creator, and the One and Done Workout benefits from the extensive qualifications of Meredith Shirk. As the founder and CEO of Svelte Media Incorporated, Shirk has spent over a decade developing effective fitness solutions.

Shirk’s professional credentials include:

• 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)

In addition to these certifications, Shirk holds a bachelor’s degree in biology from California Lutheran University, where she graduated with Magna Cum Laude honors. Her athletic achievements are equally impressive—she captained the university’s water polo team to several championships, including the Division III championship, SCIAC championship, and 2009 NCAA Division I championship.

Shirk’s expertise has earned her recognition from major outlets, including ESPN, which has featured her as an accomplished female athlete.

How the One and Done Workout Promotes Weight Loss

The effectiveness of the One and Done Workout stems from its strategic implementation of Sprint Interval Training (S.I.T.). Unlike traditional exercise regimens that require hours at the gym, this program packs significant fitness benefits into routines that take less than 10 minutes to complete.

What makes S.I.T. particularly effective is its ability to activate specific metabolic processes that continue burning fat for up to 48 hours after completing the workout. This extended fat-burning effect maximizes results while minimizing time investment[2].

Key advantages of the S.I.T. approach include:

• No equipment required: All exercises utilize bodyweight resistance
• Minimal space needed: Workouts can be performed in a small area with just enough room to stretch
• Adaptable for all fitness levels: Modifications available for beginners or those with physical limitations
• Joint-friendly design: Exercises are gentle on problematic areas like knees and back

Beyond physical benefits, the program also educates participants about common fitness misconceptions that may have hindered their progress in previous weight loss attempts. This educational component helps users develop sustainable fitness habits that support long-term success.

Program Components and Pricing

The One and Done Workout is entirely digital, providing instant access to all materials upon purchase. While the regular price is listed at $99.95, the program is frequently offered at a discounted rate of $29.

For this single payment, participants receive:

• 14 days of S.I.T. workout combinations
• Detailed video demonstrations of each movement
• A comprehensive manual illustrating all exercise combinations
• Access to a members-only dashboard

Additionally, purchasers receive two valuable bonus materials:

• Detoxifying Red & Green Smoothie Recipes: A collection of nutritious smoothie options designed to help purge toxins from the body
• 10-Day "Done-For-You" Keto Reset Meal Plan: A complete nutrition guide with recipes and shopping lists to accelerate weight loss results

While dietary changes aren’t strictly required to benefit from the program, these bonus materials provide optional guidance for those seeking to optimize their results through nutrition.

Frequently Asked Questions

Is there an age limit for participation?
The program is designed for individuals of all ages, with even participants in their 70s successfully completing the workouts[2].

Can overweight individuals follow this program?
Absolutely. The routines are structured to accommodate all fitness levels, allowing participants to progress at their own pace while gradually building endurance and strength[2].

What if someone hasn’t exercised in a long time?
The program meets users at their current fitness level, making it appropriate even for those who haven’t worked out recently. The progressive nature of the exercises helps gradually rebuild fitness capacity[2].

Is special equipment required?
No equipment is necessary. The exercises utilize only bodyweight resistance and can be performed wherever there’s enough space to stretch[2].

Is the program safe for individuals with heart issues?
While the program supports heart health and can help reduce weight-related cardiovascular risks, individuals with existing heart conditions should consult a healthcare provider before beginning[2].

How quickly can users expect to see results?
Many participants report improvements from the very first day, particularly in sleep quality. Within approximately two weeks, most users can successfully complete all prescribed exercises[2].

Can people with back problems perform these exercises?
Yes. The program includes modifications for those with physical limitations, allowing everyone to participate regardless of pre-existing conditions. As strength improves, users can gradually advance to more challenging variations[2].

User Experiences and Success Stories

The One and Done Workout has garnered positive reviews from many participants. Users frequently report that the program is particularly beneficial for those recovering from injuries or mothers looking to regain fitness after pregnancy. The non-intimidating approach makes it accessible to beginners while still providing effective results[5].

One reviewer specifically noted that the program excels as a recovery tool and is ideal for individuals who may be out of shape but want to reclaim their fitness safely. The abundance of modification options creates a non-threatening environment for fitness newcomers[5].

A Critical Perspective

While many users report positive experiences with the One and Done Workout, some fitness experts express skepticism about the effectiveness of very short workout programs. Some critics argue that seven-minute workout formats may not deliver the same benefits as true high-intensity training sessions[4].

However, the accessibility and time-efficiency of the One and Done Workout make it a practical choice for many people who might otherwise not exercise at all. For those with limited time or those just beginning their fitness journey, this program offers a manageable entry point that can build momentum toward more comprehensive fitness routines.

Conclusion

The One and Done Workout presents a compelling option for individuals seeking to improve their fitness without sacrificing significant time. Created by a well-credentialed fitness expert with a strong track record, the program utilizes scientifically-supported interval training methods to maximize results in minimal time.

While no fitness program works universally for everyone, the One and Done Workout’s accommodating design makes it accessible to people across age groups and fitness levels. For busy professionals, parents, and anyone struggling to incorporate exercise into their routine, this program offers a practical solution that removes the time barrier to fitness.

With its modest price point and comprehensive support materials, the One and Done Workout deserves consideration as part of a balanced approach to health and fitness. Whether used as a standalone program or as a supplement to other physical activities, these seven-minute daily routines may help many individuals take meaningful steps toward their fitness goals.