Regular workouts can help you maintain a healthy weight and speed up weight loss. To enjoy the benefits, you must perform the exercises as recommended. Unfortunately, a gym membership or personal trainer can be expensive, and many people have tight schedules that leave no time for the gym. However, you can do home workouts with minimal equipment and without professional aid. Meredith Shirk’s “One and Done Workout” offers a solution, promising significant fitness benefits with minimal time investment.

What is the One and Done Workout?

The One and Done Workout was created by fitness expert Meredith Shirk. It is a high-intensity interval training (HIIT) program designed to deliver maximum results in just 7 minutes per day.

According to the official website, following the workout plan for two weeks can lead to significant results.

With a substantial social media following, Meredith Shirk’s fitness protocol has reportedly helped thousands worldwide achieve their fitness goals. 

The program structures itself around a series of 20-second high-intensity exercises followed by 10 seconds of rest, repeated for a total of 7 minutes. Known as the Sprint Interval Training (SIT) protocol, this method is a variation of traditional HIIT.

The Science Behind HIIT and SIT

High-intensity interval training (HIIT) is well-documented in scientific literature for its efficiency and effectiveness. Studies have shown that HIIT can improve cardiovascular health, increase metabolic rate, and enhance overall fitness levels in a fraction of the time compared to traditional moderate-intensity exercise.

Sprint Interval Training (SIT), the core of the One and Done Workout, involves performing very short bursts of maximum effort followed by rest. Research suggests that SIT can lead to rapid improvements in aerobic capacity, insulin sensitivity, and fat loss.

How Does the One and Done Workout Work?

The One and Done Workout leverages the principles of SIT to provide a time-efficient exercise solution. Here’s a breakdown of its benefits:

• Cardiovascular Health: Short, intense bursts of exercise increase heart rate and improve cardiovascular endurance. A study published in the Journal of Physiology found that just three sessions of SIT per week for six weeks significantly improved cardiovascular health.
• Metabolic Boost: HIIT and SIT are known to boost metabolism, helping the body burn more calories even after the workout is over. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), can last for hours post-workout, increasing overall caloric expenditure.
• Insulin Sensitivity: Improved insulin sensitivity helps the body regulate blood sugar levels more effectively. Research in the Journal of Diabetes Research demonstrated that HIIT can enhance insulin sensitivity, reducing the risk of type 2 diabetes.
• Fat Loss: The intensity of the workouts promotes fat oxidation. A study in the Journal of Obesity highlighted that participants engaging in HIIT experienced significant reductions in body fat compared to those performing moderate-intensity continuous exercise.
• Muscle Preservation: Unlike prolonged aerobic exercise, which can sometimes lead to muscle loss, HIIT helps preserve muscle mass while primarily burning fat. This is particularly beneficial for maintaining overall body composition and strength.

What Are The Components Of the One And Done Workout Program?

The One and Done Workout combines vital elements to aid in your weight loss journey. It’s a unique fitness solution that focuses on improving recovery cycles through sprint interval training and diet plans.

Here’s what’s included to boost weight loss and overall health:

1. 14 Days of SIT Workout Plans: The program offers a 14-day workout guide suitable for all fitness levels. It requires no special equipment and can be easily followed at home or while traveling. Each workout is a quick seven-minute high-intensity sprint interval training session guided by Meredith Shirk, a weight loss specialist, through easy-to-follow videos.

2. Demonstration Workout Videos: Meredith Shirk provides demonstration workout videos that explain the proper form and angles for each exercise, making it accessible for beginners and those new to high-intensity workouts.

3. Exercise Combination Manual: The program includes a comprehensive exercise combination manual with a variety of sprint workout combinations that can be customized to individual needs and goals. This variety helps maintain interest and motivation throughout your weight loss journey.

4. Exclusive Members-Only Dashboard: The dashboard offers various resources and support to help you achieve your wellness goals, including 24/7 access to direct communication with Meredith and her team of fitness experts for questions, technical assistance, motivation, and encouragement.

About Meredith Shirk

Meredith Shirk, CEO of Svelte Training, is a certified personal trainer with over a decade of experience in enhancing workout effectiveness. She holds qualifications including FNS, BCS, WLS, and CPT.

Practical Application and Considerations

While the One and Done Workout offers numerous benefits, it’s essential to approach it with some considerations:

• Individual Fitness Level: Beginners should start slowly and gradually increase intensity to avoid injury. Consulting with a healthcare provider before starting any new exercise program is advisable.
• Proper Form: High-intensity exercises can be taxing on the body. Ensuring proper form during workouts can prevent injuries and maximize effectiveness.
• Consistency: As with any fitness program, consistency is key. The One and Done Workout’s short duration makes it easier to incorporate into daily routines, but regular practice is necessary to see results.
• Balanced Approach: Combining the One and Done Workout with other forms of exercise and a balanced diet can enhance overall health and fitness. Flexibility, strength training, and proper nutrition play crucial roles in a well-rounded fitness regimen.

Related: Benefits of Strength Training

Conclusion

The One and Done Workout by Meredith Shirk presents a scientifically backed, time-efficient approach to fitness. By incorporating the principles of HIIT and SIT, this program offers substantial health benefits with minimal time commitment. Whether you’re a busy professional or someone looking to optimize your workout routine, the One and Done Workout can be a valuable addition to your fitness arsenal. As always, ensure to tailor any fitness program to your individual needs and capabilities for the best results. Consulting a healthcare provider is advisable before starting any new form of workout.

References

1. Gibala, M. J., & Little, J. P. (2010). Just HIT it! A time-efficient exercise strategy to improve muscle insulin sensitivity. Diabetes, 59(6), 1481-1483. https://doi.org/10.2337/db10-0182
2. Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism, 39(3), 409-412. https://doi.org/10.1139/apnm-2013-0187
3. Hazell, T. J., Hamilton, C. D., Olver, T. D., & Lemon, P. W. R. (2014). Running sprint interval training induces fat loss in women. Applied Physiology, Nutrition, and Metabolism, 39(9), 944-950. https://doi.org/10.1139/apnm-2013-0503
4. Kessler, H. S., Sisson, S. B., & Short, K. R. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489-509. https://doi.org/10.2165/11630910-000000000-00000
5. Little, J. P., & Francois, M. E. (2014). High-intensity interval training for improving postprandial hyperglycemia. Research Quarterly for Exercise and Sport, 85(3), 289-294. https://doi.org/10.1080/02701367.2014.930087
6. MacInnis, M. J., & Gibala, M. J. (2017). Physiological adaptations to interval training and the role of exercise intensity. Journal of Physiology, 595(9), 2915-2930. https://doi.org/10.1113/JP273196