One And Done Workout Review: Is Meredith Shirk System Worth It?

The One And Done Workout is a workout program developed by Meredith Shirk and Svelte Training.

The program has gain popularity for its results drive approach and claims to be the most effective exercise program for anyone who wants real results from working out.

We often cover dietary supplements on this website. Our editors search all over the web for the most popular supplement formulas, all of which offer their own unique benefits and use cases. Weight loss supplements are likely the most popular products in the alternative health market, and it isn’t difficult to understand why. The truth is that losing weight is almost always the first recommendation doctors give patients who are suffering from a variety of health conditions and symptoms. Supplements are often appealing precisely because they offer a quick-fix solution to obesity.

However, supplements can’t help you lose weight alone. If you’ve ever spoken to a licensed physician about losing weight, you should know that weight loss requires quite a bit of hard work. To shed fat, the equation is simple: calories in, and calories out. Instituting a strict diet that’s low on carbs and very low on calories is one way to tip the scales (literally) in your favor. But a solid weight loss technique also often requires that you frequently exercise. Again, anyone who has tried to lose weight should know that exercising is exceedingly difficult.

One and Done Workouts is put together by professional fitness expert Meredith Shirk. Shirk is a popular name in the weight loss and exercise community, which is a particularly good sign. Her reputation is extensive, and Meredith Shirk has a large following of consumers who have tried and loved her weight loss tips. She claims that this latest project is more effective than using the elliptical “or cross training.” As the name for this weight loss program suggests, all of the workouts are supposed to take just one minute. Taking one minute for each of these exercises each day can provide consumers with significant weight loss progress over time, according to the official website.

This review should walk consumers through everything they should know about Meredith Shirk, as well as One and Done Workouts. Can this weight loss program help you to lose weight? Or is it one of hundreds of scams in the workout program submarket? Read on to answer these essential queries.


What is The One And Done Workout?

The One And Done Workout is an exercise program created by Svelte Training. The program comes with an all-in-one guide available through, where it’s priced at $37.

Your digital purchase includes videos, PDF guides, and instructions on how to perform The One And Done Workout effectively.

Consumers can complete the One And Done Workout in just seven minutes. Each workout is a high-intensity program anyone can perform with zero equipment from the comfort of their own home. You do just one minute of hard effort in each seven-minute workout, getting the effectiveness of a full workout in a shorter period.

It’s called “The One And Done Workout” because you can complete it quickly, then be done for the day. The workout aims to be the most efficient possible workout. You spend calories, burn fat, and maximize lean muscle mass without spending hours on the treadmill.

The One And Done Workout were created by certified personal trainer Meredith Shirk, who founded Svelte Training. But how does The One And Done Workout system work? Find out everything you need to know about this exercise program today in our review.

How Does The One And Done Workout Work?

When you buy The One And Done Workout today, you get a package of digital products explaining everything you need to know about the workout and how it works.


Some workouts recommend hours of cardio or strength training. Although Meredith admits these are important, she claims many people have more success with shorter, highly-efficient workouts.

In fact, Meredith claims her workout can be completed in seven minutes or less – all while doing just one minute of real exertion.

Here’s how Meredith introduces The One And Done Workout:

“I created an online program that includes the original manual I wrote, and it shows you all the exercises in a high definition video format that you can take anywhere…….and because this series of movements only uses a total of one minute of real exertion, I call this program…The One And Done Workout.”

There’s no excuse not to follow The One And Done Workout. If you have ten minutes of spare time per day, then you can complete The One And Done Workout. You don’t have to drive to the gym, run for an hour, or workout on multiple machines at the gym. Instead, you can complete an entire workout in just seven minutes – all with zero equipment required. You use your own bodyweight.

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As you might expect, The One And Done Workout emphasizes high-intensity interval training. High-intensity interval training (HIIT) is based on the idea that you can perform workouts at maximum intensity for short periods – and enjoy similar benefits to a longer, low-intensity workout.

Meredith describes her version of HIIT as sprint interval training (SIT). It’s similar to HIIT but with Meredith’s unique twist.

Here’s how Meredith explains her SIT strategy:

“The One and Done Workout is a unique type of high-intensity workout where you give as much effort as you possibly can for 20 seconds and only 20 seconds.”

When following The One And Done Workout, you’ll progress through the following steps:

  • Step 1) Start with a warmup.
  • Step 2) Put forth your best effort for just 20 seconds.
  • Step 3) Enter the active recovery period, allowing your heart and muscles to calm down before reaching their limits.
  • Step 4) Put forth your best effort again for just 20 seconds.
  • Step 5) Repeat steps 2 through 4 over a 7 minute period.

That’s it! After 7 minutes of following the program, you’ve completed just 1 minute of hard effort. Because you’re exercising at maximum intensity, you get all of the effectiveness of a longer workout compressed into a smaller space.

How S.I.T. Works

High-intensity interval training (HIIT) is more popular than ever. Today, many people use HIIT techniques to lose weight, build muscle, increase endurance, and enjoy other benefits.


In The One And Done Workout, you learn sprint interval training (SIT) techniques from Meredith Shirk. You “sprint” by putting forth your maximum effort for 20 seconds. Then, you rest and recover. Repeat as necessary to achieve your fitness and weight loss goals.

HIIT may sound weird – but science has backed up its benefits. Studies show that the right type of HIIT can increase endurance, build your lung capacity, accelerate fat burning, and provide other powerful benefits – all within a fraction of the time spent working out compared to a conventional exercise program.

Here’s how Meredith introduces her SIT/HIIT program:

“You start with a warm-up…then you put forth your best effort for 20 seconds only. You follow that by an active recovery period that allows your heart and muscles to calm down before reaching their limits. Then you do it again – for just 20 seconds. Your entire workout will be seven minutes long, but you’re only doing a total of one minute of strenuous exercise.”

Meredith claims HIIT can activate your metabolic multipliers, forcing your body to burn fat hard for at least 24 hours. Some people burn fat hard for 48 hours after a high-intensity interval training workout.

Who is The One And Done Workout For?

The One And Done Workout is designed for people with all fitness experience levels and different health goals.

Some people buy The One And Done Workout because they want to lose weight and get into shape for the first time in their lives.

Others buy The One And Done Workout because they already have experience working out – and they want to get better.

Here are some of the people that could benefit from The One And Done Workout:

  • Beginner, intermediate, and experienced exercisers
  • Anyone who wants to lose weight and burn stubborn fat
  • People who have tried other workouts and didn’t like the benefits
  • Someone with limited time to work out each day (The One And Done Workout takes just 7 minutes per day to complete)
  • Anyone with a busy lifestyle who wants to maximize every second of their workout program

The One And Done Workout is marketed to all types of people of all ages with different workout goals. Whether you’re completely new to working out or you’ve spent a decade in the gym, you could benefit from The One And Done Workout.

What’s the Difference Between HIIT and SIT?

You can find plenty of HIIT guides online. You can discover workout programs explaining everything you need to know about HIIT and how it works. What makes HIIT different from SIT? Why does Meredith recommend her SIT protocol instead?

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Meredith’s sprint interval training (SIT) works differently from HIIT. The two programs have some things in common – like moments of high intensity followed by rest moments.

However, SIT, and HIIT also has major differences – like the way they approach recovery periods.

Here’s how Meredith explains one big difference between SIT and HIIT:

“See…the problem with most high-intensity workouts is that with them, it’s all or nothing. With the way I teach Sprint Interval Training in the One and Done Workout program, you get to move your body during your rest period gently. This allows your body to stay loose and flexible, and it makes sure you don’t get hurt.”

By moving during your recovery periods, you can minimize injury, maximize flexibility, and keep your body lose while working out. You get all of the benefits of HIIT – with none of the downsides.

The One And Done Workout Feature & Benefits

According to Meredith Shirk, those who follow The One And Done Workout can burn fat, lose weight, improve their metabolism, increase their endurance, and enjoy other benefits.

Whether you want to tone your body, burn fat, build lean muscle mass, or get a better butt, The One And Done Workout caters to people with all experience levels and goals.

Some of the advertised benefits include:

More endurance and a better ability to do simple things. You’ll be better able to walk, run, and do whatever other types of exercises you already enjoy.

Sleep better at night. Physically active people tend to rest more soundly (and more deeply) at night. They’re more likely to wake up feeling rejuvenated in the morning than those who aren’t physically active.

Stronger core, tighter butt and thigh muscles, and other advantages. Sprint interval training has been shown to give you more muscle power, especially in the lower half of your body.

Improved metabolism. Sprint interval training workouts force the body to burn calories at an accelerated rate. When you exert yourself at maximum intensity for a brief period of time, you’re forcing your metabolism into overdrive.

Lose weight faster and easier. The fat-burning benefits of The One And Done Workout can extend across a 24 to 48 hour period. Meredith describes these benefits as “metabolic multipliers” that get activated when you do sprint interval training. By activating your metabolic multipliers, you can burn more weight than you would with conventional workouts.

Better flexibility and a greater range of motion. Meredith teaches you exactly how to perform each workout, reducing the chances of injuring yourself. The One And Done Workout also force oxygen into your muscles, making them more flexible than they would with other workouts.

Greater confidence in your health and fitness. People who know how to workout effectively have greater confidence in their abilities. The One And Done Workout can help people with all levels of fitness experience enjoy powerful benefits – whether you’re new to working out or you have plenty of experience.

No equipment required; use your own body weight at home. You can follow all exercises in The One And Done Workout without buying any equipment. You use nothing but your own body weight, and you can perform all exercises from your living room.

What’s Included with The One And Done Workout?

The One And Done Workout give you everything you need to follow the workout. You get step-by-step guides, printed and video instructions, bonus recipe books, and more.

Here’s what you get when you buy The One And Done Workout for $37 today:

14 Days of Follow-Along Sprint Interval Training (SIT) Workout Combinations: The One And Done Workout is based on sprint interval training (SIT) workouts. It’s similar to HIIT but with different rest periods between high-intensity periods. This is the core of The One And Done Workout program. You get 14 days’ worth of SIT workouts, with different workouts each day. You can perform these workouts anywhere in just 7 minutes per day and learn exactly how to perform these workouts safely.

Demonstration Videos: In addition to print guides, you get demonstration videos walking you through each workout. You can see exactly how Meredith recommends performing each workout. You can follow along with the workout to make sure you’re doing it correctly. Whether you’re a visual learner or a print learner, you can follow along with The One And Done Workout.

Exercise Combination Manual: Learn how to combine different exercises to maximize the One And Done Workout’s effectiveness. Instead of performing just one basic workout with each movement, you can target multiple muscles with each exercise. That means more fat burning and better results than you normally would get. Beginners can start with the standard workouts, but you can start adding combination exercises as you get more experienced.

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Access to Members-Only Area: When you purchase The One And Done Workout, you access the members-only area. The members-only area features all of the guides and videos mentioned above. You can also access 24/7 customer service and support.

Bonus #1: 10-Day Done For You Keto Restart Meal Plan: The keto diet has never been more popular. But it’s hard to know where to start. This eBook teaches you how to start the first 10 days of the keto diet. It’s a practical, step-by-step keto diet guide that can help you kickstart your weight loss routine.

Bonus #2: 101 Detoxifying Red & Green Smoothie Recipes: Mix a red or green smoothie to enjoy your daily dose of superfoods. Red and green smoothies can be filled with antioxidants, fruits, and vegetables. Many people drink red and green superfood smoothies daily for health and wellness. Your purchase comes with a bonus eBook featuring over 100 red and green smoothie recipes.

The One And Done Workout Pricing

The One And Done Workout is exclusively available through, where it’s priced at $37.

After your payment is processed, you receive instant access to the program and all bonus materials.

There are no physical products included with your purchase. The One And Done Workout is entirely digital, consisting of PDFs and video files.

The One And Done Workout Refund Policy

The One And Done Workout come with a 60 day 100% refund policy. If you’re unsatisfied with your workout program for any reason within the first 60 days, then you can request a complete refund with no questions asked.


Just contact the customer service team within 60 days of your original purchase date to request a refund at:

  • Company Address: 319 Clematis, Suite 1004 West Palm Beach, FL 33401
  • Company Support: (317) 662-2322

About Meredith Shirk

Meredith Shirk, CPT, FNS, WLS, BCS, is a certified personal trainer with over a decade of experience. She’s the founder of Svelte Training, which publishes free and paid workout guides online.

Meredith has an active presence on social media, and she has released programs like The One And Done Workout over the last year. Meredith bases her workouts on scientific evidence. She also backs up her claims with scientific evidence – something we don’t always see with other exercises “gurus” who market themselves online.


The One And Done Workout is an exercise training program that emphasizes sprint interval training (SIT) strategies for weight loss.

Priced at $37, your purchase includes everything you need to start the program and implement the exercises into your daily life. If you have 7 minutes per day, then you can start The One And Done Workout even if you have no experience and no equipment around your home.

To start with, we’re glad to hear that this workout program is coming from Meredith Shirk. Some supplements and workout programs are marketed by intentionally obscuring their source, which makes it hard to establish the reputation of the creators of a given product. The official product website for One and Done Workouts is also filled with testimonials from users, who report a number of benefits that arose after using the workouts included in the program. “Tiffany,” for example, was able to overcome a serious autoimmune disease by using the workouts in this program. This is surprisingly believable; losing weight is the gateway to overcoming a number of serious health problems.

We are confident that using the workouts in the One and Done program can result in significant weight loss results, especially if you combine the program with a strict diet. To learn more about The One And Done Workout or to buy online today, visit

Affiliate Disclosure:

The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you. This goes towards supporting our research and editorial team and please know we only recommend high quality products.


Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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