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Meredith Shirk One & Done Workout Reviews – Real Fitness Training Results?

jean pierre fumey



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One & Done Workout is an online fitness program designed to “activate your metabolic multipliers” to help you lose fat in seven minutes daily. It was developed by one of the most well-known fitness experts – Meredith Shirk.

According to Shirk, too many adults are deceived into trying weight loss supplements that don’t work or fitness programs that are impossible for beginners to complete. This only leads to more frustration and depression among dieters.

This is why Shirk developed The One & Done Workout. Using the program, you’ll be able to activate your metabolism to burn more fat throughout the entire day. Best of all, you don’t need to exercise for hours a day or follow an impossible, restrictive diet.

Could the One & Done Workout Program be right for you? Read our full review to find out if this system is right for you.

What Is The One & Done Workout?

As mentioned previously, The One & Done Workout is a digital fitness program designed to help you lose weight through a carefully crafted series of workouts. The program uses instruction guides, PDFs, and eBooks to supply you with the exact information you need to “activate your metabolic multipliers.”

Essentially, this program is designed to help you supercharge your metabolism so you can burn more fat with less work. It’s called the One & Done Workout because you follow the seven-minute intense workouts once a day, and then you can be done until the next day.

Who Made the One & Done Workout?

Meredith Shirk is the woman responsible for developing the One & Done Workout. She’s a certified weight loss coach and fitness expert and has been in the industry for well over a dozen years. She’s even worked with several celebrities and athletes all over the world and helped them achieve a slimmer, healthier body.

Shirk has spent her entire life researching various effective and efficient ways to lose weight, which is why she developed her two popular fitness programs – The Metabolic Connection & The One & Done Workout.

Shirk’s approach to basic, functional fitness is what makes her fitness programs appealing to the masses. No matter how experienced or basic you are, you can still lose weight using The One & Done Workout program.

How Does the Program Work?

The program uses a simple, yet proven principle to help you achieve your weight loss goals. It works similarly to how high intensity interval training, or HIIT works. If you’ve done HIIT before, then you’ll quickly see the program works similarly to this type of training. However, Shirk does use some different strategies as well.

Instead of strictly HIIT training, the program uses a different type of training called “spring interval training, or SIT. To properly perform SIT, you exert your max effort for a total of 20 seconds, then take a one minute break in between. You are required to follow this for a total of seven minutes, or three round, which is enough to activate your body’s metabolism.

According to Shirk, this is exactly how SIT should feel and be performed,

“When I use the word ‘sprint,’ what I mean is you’re going to give your very best effort at exercising for 20 seconds and then you’re going to do what’s called an active rest period for just one minute.”

You then follow up with a short “follow-up flow workout”, which includes other short exercises, mostly with your body weight to further help you achieve your goals.

You then perform this exercise each day, which Shirk claims can activate your “metabolic multipliers”, which will help you lose weight faster and more efficiently.

What is Included in the Workout Program?

If you decide to purchase the One & Done Workout Program, you’ll receive everything you need to lose weight. You’ll receive the videos, PDF guides, and workout combinations. This is exactly what is included in the program:

Detailed Demonstration Videos: To perform the exercises in the follow up workout, Shirk offers detailed demonstration videos to ensure your form is correct. Proper form will help prevent injury and help you maximize the results you see from your workout.

14-Day SIT Workout & Follow Up: Shirk has developed 14 days’ worth of workouts, each of which uses a different combination in order to help you lose weight. Shirk explains exactly what you need to do, how to perform each exercise, and how to maximize your results for better success. You can also learn how to modify any of the exercises in order to increase the difficulty.

Members Only Dashboard: Once you purchase the program, you’ll be given to the members only dashboard to access all of the workouts. You can also contact Shirk directly if you have any questions or concerns.

In addition to the main program, Shirk also added two free bonus materials for you to use:

Bonus #1 – 100 Detoxifying Red & Green Smoothies

In this eBook, there are 100 individual smoothie recipes. These smoothies are packed with specific fruits and vegetables so you can stay lean even if you don’t have the time to cook.

Bonus #2 – 10-Day Keto Reset

The 10-Day Keto Reset System contains specific recipes that can help you burn fat, reboot your metabolism, and even lose up to 10 pounds in 10 days. These recipes are also keto friendly to help you burn even more fat.

Health Benefits of the One & Done Workout

According to Shirk, there are many benefits associated with the One & Done Workout. By following the program routinely, you’ll notice many, if not all of these benefits:

Greater endurance: Over time, you’ll find it easier and easier to perform the exercises in this program, which is why you can adjust the difficulty. Even normal tasks like walking, running, or swimming will become easier.

Greater metabolic function: This program is designed to increase your metabolic function so that over time, you can lose weight faster and more easily.

Better sleep at night: Studies have found that those who are more physically active sleep better at night and get deeper, more restorative sleep.

Improved flexibility: According to Shirk, the workout program pulls more oxygen into the muscles. This not only strengthens the muscles but also makes you more flexible.

Is the One & Done Workout Program Right For You?

According to the creator, Meredith Shirk, her program can help anybody lose weight, regardless of age, gender, workout goals, or experience levels. This is why the program enjoys such a high success rate.

However, while the program is designed to be effective for everyone, you may find it especially effective if:

  • You have a very busy schedule and can’t afford to work out for an hour or longer per day
  • You are new to working out and are struggling how to begin
  • You have tried various other programs and haven’t seen results or have not liked them for whatever reason
  • You want to specifically target your belly fat

Keep in mind, even if you don’t fit these categories, the One & Done Workout can still help you lose weight. Shirk specifically made this program to accommodate all individuals.

How Long Does it Take to See Results?

Although this program is designed to enable you to lose weight immediately, it isn’t a miracle by any stretch of the imagination. You still need to give the program some time to activate your metabolism before you lose weight.

Like any weight loss program or supplement, results vary from person to person. Some program followers may experience results in just a few weeks. Others need a full month to see results. This can be dependent on your diet, supplement regimen, hormones, and other environmental factors.

Shirk recommends you give the program at least 30 days before you decide whether or not the program is right for you. Since Shirk gives you a 60-day money back guarantee, you don’t have to worry about being out your money.

One & Done Workout Program Pricing & Guarantee

If you believe the program is right for you, then you can do so by ordering directly from the official website. On the official website, you’ll see that Shirk offers this program for $29, which guarantees you have access to the program for life.

In addition, Shirk offers a 60-day money back guarantee on her program. If for any reason you are dissatisfied with the program, don’t see the results you want, simply contact Shirk to receive a full refund – no questions asked.

Final Recap

The One & Done Workout Program is one of the most effective workout programs for virtually anybody to lose weight. Whether you’re a beginner or an expert, you can safely use this program to lose weight without relying on dangerous supplements or impossible exercise programs.

If you’d like to try this revolutionary weight loss program, then you need to visit the official website today to begin your journey to a healthier, happier body & mind!


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. Please know we only recommend high-quality products.


Please understand that any advice or guidelines revealed here are not even remotely substitutes for sound medical or financial advice from a licensed healthcare provider or certified financial advisor. Make sure to consult with a professional physician or financial consultant before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary and are not guaranteed as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease and do not provide any kind of get-rich money scheme. Reviewer is not responsible for pricing inaccuracies. Check product sales page for final prices.


Jean-Pierre is a polyglot communication specialist, freelance journalist, and writer for with over two decades of experience in media and public relations. He creates engaging content, manages communication campaigns, and attends conferences to stay up-to-date with the latest trends. He brings his wealth of experience and expertise to provide insightful analysis and engaging content for's audience.

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