does the one and done workout work

One And Done Workout – Burn Fat In 7-Minutes?

The One and Done Workout is a weight loss program based on 7-minute Sprint Interval Training routines (SIT). The One and Done (SIT) workouts do not consist of running. Instead the focus is on a series of back-to-back exercises also known as a sprint. The high-intensity nature of the One and Done workouts require less time commitment to burn as much, if not more, calories in less time that traditional cardio.

Surprisingly, these 7-minute workouts offer the same benefits as 30+ minutes of HIIT training. It does sound odd, but the method works so well because of how sustainable it is. 

The real question is, how do 7-minute exercise routines help you lose weight? Does the program push you enough to compensate for a lack of gym equipment and training? 

This in-depth review of the Svelte One and Done Workouts will cover everything you need to know about the program, the people who made it, and whether or not it is something that fits in your goals.

I decided to buy a copy of the One and Done program after following much of Metaboost Connection. I had a good experience with that program and you can read more about it in my Metaboost review article here.

Once I started looking into it further, the ‘7-minute workouts’ hooked me. Because, the time commitment is very minimal, but there are somethings you need to know before jumping right in.

Key Take Away:

One and Done workouts are an effective way to get in shape to trim down some belly fat. The SIT workouts have been proven to burn as much, if not more calories than cardio, and high intensity interval training (HIIT) in less time.

But, if you are already pretty fit, then One and Done won't take you to the next level. Even if you perform the exercises with some serious effort.

7-minute workouts just aren’t enough time when you are at a higher level of fitness. The effectiveness of short workouts tapers off as you get in better overall shape.

However, beginners to intermediates will find the program helpful and challenging enough to step into a workout routine that will improve your overall conditioning.

Suffice it to say, I found this weight loss program to be an innovative and effective solution for people who are short in time or just need somewhere to start them off on the right foot.

The rest of this article will explain why I hold this point of view in detail by talking about what stood out to me after buying the course and spending some time with it.

So keep reading if you are ready to get in shape starting right now.

One And Done Overview

One and Done, is another program by Meredith Shirk who also created the Metaboost Connection, and follows the minimal equipment approach to things. Not having to deal with equipment makes workouts easier to jump right into.

And, eliminates the need for a gym membership.

All the exercises are low impact, high intensity, and should have your heart rate up by 2-3 minutes.

A typical workout follows this format:

  • 2-minute warm-up 
  • 7-minute exercise 
  • 2 minute flow down (cool down)

The exercise has three cycles of 20-second S.I.T. followed by 2 minutes of active recovery. You have 60 seconds of high-intensity SIT and 6 minutes of active rest. 

The program doesn’t cut to the chase, so to speak. You must go through a couple of steps before getting to the chunk of your workout. The guidance is great for beginners, but if you’re an intermediate or expert, the different steps may put you off. 

What I like about the program is the members-only dashboard where you can access all of the material in one place. This takes the thinking out of doing. Just log in and start working out.

Another cool addition you get with the program is the Keto restart meal plan which provides you with ten days of keto recipes that are easy to make and are full of benefits. Considering you normally have to pay more for diet plans, I’m glad this comes with the program.

Here are some other things you get:

  • 14 Detailed demo and workout videos
  • One and Done Start Guide (includes a workout calendar)
  • Detoxifying red and green smoothie recipes
  • 24/7 support and assistance 
One And Done Keto Recipes
The Keto recipes are easy and delicious

The additional material supports the main workout videos and doesn't particularly stand alone. The Start Guide will get you started and keep you on track. The keto and smoothie recipes will help you improve your diet and get better results through the One and Done program.

What are the benefits of Svelte One and Done Workout?

There are several benefits to the One and Done workout program, of which many I’ve already mentioned, but here are some of the most important ones:

  • Giving you SIT exercise routines to follow along 
  • Explaining the right form for exercises through demo videos
  • Scheduling your workouts through their printable calendar helps you stay on track.
  • Keto recipes to help you improve your diet and get better results

The workouts for some people, can feel unconventional, but one thing is for sure: it works and can help you lose weight, build strength and increase endurance.

The workout calendar has three difficulty levels: beginner, intermediate, and advanced. It makes recommendations for what your workout should look like at each intensity level. Break days are categorized under ‘20 minute walk’ days, implying that you should also stay on your feet during them. This is known as ‘active recovery

Are short SIT workouts effective?

SIT workouts can be effective since they’re easier to commit to in the long term. You only have to take out 7 minutes in your 24 hours, so you don’t have to compromise any of your other obligations. 

Also, short, high-intensity training has been proven to burn a decent amount of calories.

SIT workouts are different from long, medium-intensity cardiovascular exercises. In one case, you exert yourself at maximum intensity for a short period, while in the other, you exert yourself at medium intensity for an extended period. 

Both have different effects on your body and are effective for different reasons. 

Short SIT workouts are effective are simple – they’re easy to schedule and more sustainable to commit to long term. You’re more likely to continue exercising consistently when you only have to find 7 minutes to work out instead of 40 or 60 minutes. 

Here are some of the things I’ve experienced following the One and Done workout program:

  • Increased endurance 
  • Better sleep
  • Stronger muscles
  • Quick weight loss
  • Improved flexibility 
  • Increased confidence 

The best thing about SIT workouts is how easy they are to do, leaving you with maximum energy to go about your day.

4 Features That Stand Out

Before I dive deep into them, here’s a list of the four main features that stood out to me from the program:

  1. Detailed guides make working out beginner friendly
  2. Short exercises are easy to plan and consistently maintain
  3. Full body workout with carefully planned routines
  4. Customizable workouts so you can increase the difficulty

#1: Detailed guides make working out beginner friendly

One and Done course
The program materials can be downloaded and read offline or in the member's dashboard for easy access anywhere

The One and Done Workout program contains several written and video guides to explain exactly how the training works. Demo videos review the right form for each exercise position to ensure you’re doing it right. The printable workout calendar tells you how to schedule exercise, so you have an easy-to-follow workout routine.

As a beginner, you aren’t very familiar with these aspects of working out. If you haven’t done a plank before, you might not know how to do it right. The same goes for a modified push-up. 

So having your trainer go over each exercise beforehand is an excellent resource. Their support adds a lot of value to this program.

Also, having the program schedule your exercise routine can help if you don’t know how often to work out or when to schedule a break day. 

The One and Done Workout gives three printable calendars according to three difficulty levels:

Difficulty Level Total Days In Workout

It also gives you guidance regarding how to make your own. 

More than just telling you what to do and when to do it, this entire program is set up to teach you about the intricacies of exercising and how to do it right. The guides, demo videos, and calendars are just a few examples of how they do it. 

The fact that you don’t need any equipment is a bonus that makes the One and Done Workout great for beginners. 

#2: Short exercises are easy to plan and consistently maintain

We’ve already mentioned this before but have to do it again – these workouts are just 7 minutes daily. That’s one of the biggest selling points of this workout program. 

Whether you get distracted easily, have a huge workload, or have a busy social life, you can subscribe to the One and Done Workout and be able to see it through. This is because you don’t have to commit much time to it. 

#3: Full body workout with carefully planned routines

The One and Done Workout might only be 7 minutes of exercising daily, but each minute of that workout is planned strategically to work out a targeted part of your body. The complete routine improves your fitness by targeting each part of your body. 

For instance, the ‘Speed’ workout is a complete cardio workout and targets weight loss. The ‘Agility’ workout is meant to build up endurance. The ‘Slimmer’ has exercises like Plank on Knees and Tricep Kick Back, which primarily target your arms, while ‘Lean Out’ focuses on the glute and legs. 

If you look closely at the 7-minute workouts, you’ll see that quite a few videos target a particular skill or body part. The workout calendars spread them out across 31, 24, and 16-day periods to ensure that you’re consistently focusing on everything while keeping your routine fresh and new. 

#4: Customizable workouts so you can increase the difficulty

One and Done Example Workout
The Workouts Are Beginner-Friendly

If the One and Done Workouts are too difficult for you, you can make it easier by increasing the active rest from 2 to 2.5 minutes. Alternatively, you can increase the difficulty by decreasing the active recovery time and increasing the cycle repetition if it is too easy. 

A typical One and Done Workout have 20 seconds of sprint intervals followed by 2 minutes of active rest. This cycle is repeated thrice. 

Note that changing the workout format may affect how long your exercise routine is. But this isn’t necessary. For instance, with 6 cycles, your workout would follow this format:

  • 20-sec sprint interval
  • 50-sec active rest
  • Repeat the above six more times

Here’s a table showing the different options available to you.

Difficulty LevelSprint Time 
Beginner 1 minute (20 seconds x3 cycles)
Medium 2 minutes (20 seconds x6 cycles)
Difficult3 minutes (20 seconds x9 cycles)


The One and Done Workout stands out among other workout programs because it takes very little time investment to get in shape. And it can be a standalone or addition to your current routines as icing on the cake.

Just like with any workout program, results strictly come down to the work you put in. It’s hard to say the alternatives are better choices, but at the end of the day, it’s about finding something that resonates with you and works for you. 

There are plenty of other programs that offer minimal time investment or equipment. Several BeachBody on demand workouts fall into this category. But I think One and Done fits in very well with Metaboost Connection in a couple of ways.

For example, you could do One and Done for 14 days to get you ready for Metaboost which is a longer and more comprehensive program. It also works well as an addition to the program (or any for that matter) where a little bit more calorie burn is wanted.

Is One and Done Worth It?

The Svelte One and Done Workout is a beginner-friendly program that calls for 7 minutes of exercise a day. The workouts can be adapted to suit intermediate and expert fitness-focused individuals too. 

It's one time payment of $29 and no need for equipment or a gym membership makes it wallet-fiendly too. You'll have everything you need to get in shape and shave off a few pounds starting today.