One and Done Workout Reviews (Meredith Shirk Svelte Training)

Are you considering ways to get physically stronger? Feeling a little hesitant to give weight training a try? When it comes to exercising, individuals need to pick something that they enjoy and can easily fit into their schedules. As society progresses towards convenience and time-efficiency, workouts are starting to become shorter. In fact, many studies have since argued that extensive training can increase inflammation and potentially lead to unwanted injuries. What should one consider when starting their weight management efforts? This is where the One and Done Workout comes into effect.

Forget about learning the different parts of the body, ways to activate muscle contraction, appropriate reps and sets and diets on your own, as Svelte Training’s CEO, Meredith Shirk claims she can help guide just about anyone towards the path of success. As an enthusiastic fitness specialist, she trusts that her program is simple yet effective. With all that in mind, the following review aims to cover the One and Done Workout from the inside and out:

What is the One and Done Workout?

The One and Done Workout is a 14-day exercise program that places emphasis on a technique called Sprint Interval Training (S.I.T). The first of many thoughts one is likely to have is whether there will be a lot of running. Apparently, running is not the key focus, instead individuals will come to learn of different dynamic body movements that enhance strength. Interestingly, this style of training only requires seven minutes of one’s time per day (excluding warmups and stretches of course). To better assess whether the One and Done Workout is truly applicable, individuals need to first understand how the workout has been structured.


How has the One and Done Workout been structured?

The One and Done Workout allegedly starts off with a warm-up, which is then followed by an alternation between 20-second exercises and a recovery period. As mentioned above, the entire training is only meant to take up seven minutes of one’s time, with a total of one minute allotted for strenuous exercise. This technically implies that each workout only includes five exercises, which can easily be arranged into any busy schedule.

The main reason why Svelte Training appears to favor S.I.T over other types of high intensity workouts is because it keeps the body loose and flexible, while also activating our natural “metabolic multipliers.” In other words, the latter is what promotes fat burning for anywhere between 24 and 48 hours. In addition, it might help to reduce the effects of arthritis, improve sleep quality, tone different areas of the body, burn calories, increase flexibility and promote greater range of motion to name a few.

Frequently Asked Questions (FAQS)

What is Sprint Interval Training (S.I.T)?

As the name suggests, S.I.T is a type of interval training where individuals are required to complete each exercise at a rate that is greater than or equal to their VO2 Max. VO2 Max (typically measured in ml) is a value that represents the rate at which oxygen is consumed during a workout.

This is important because it is indicative of how much one can push themselves. Moreover, it reflects the overall health of lungs, heart and muscles among others. Having said that, there are a number of factors that influence VO2 Max, some of which include gender, age, size, body, and heredities.

Is Sprint Interval Training safe?

Sprint Interval Training is generally accepted as being safe because each interval of maximum pushing is followed by a recovery period to catch one’s breath. In fact, recent studies that focused on the effects of this respective style of training found that it was less likely to induce injury typically associated with extensive training. At the time of writing, no adverse events have been reported, but further studies may be needed to make a sound conclusion.

Are the One and Done Workout videos downloadable?

Upon purchasing the One and Done Workout package, individuals will automatically become members of Svelte Training with unique logins. This will be needed to access all of the videos that have been uploaded. For those who would like to have the videos handy, they can be downloaded and saved onto a computer.

Is it possible to modify exercises in the One and Done Workout?

Yes, it is possible to modify exercises in the One and Done Workout. Specifically, a link can be found at the bottom of one’s respective dashboard where a list of alternative movements will be suggested.


Are the One and Done Workout videos captioned?

No, at the time of writing, the team informed that they are working on captioning all of their videos. Luckily, Meredith claims to have gone over each and every workout in great detail so that it can still be followed without sound.

Is it appropriate to consider the One and Done Workout with a medical condition?

It depends on the severity of the injury and the medical condition in question. Hence, individuals are recommended to consult a health practitioner prior to beginning the One and Done Workout or any new exercise program.

How long will it take to see results?

Individuals can anticipate witnessing some results as early as the first day of following the One and Done workout. As per Meredith, most people are capable of sleeping better, feel stronger within the first week and by the end of the two-week mark, can go through the entire program without any problems.

What does the One and Done Workout purchase include?

Aside from the One and Done 14-day workout, individuals will also have access to:

The 10-day Keto Reset

Meant to be done alongside the One and Done Workout, the Keto Reset includes recipes for breakfast, lunch, dinner and snacks. The goal is to push the body into ketosis so that fat is burned for energy as opposed to carbohydrates. Bear in mind that this is completely optional as long as individuals are consistently active and eating healthy.

The 48-Hour Metabolic Refresh

Another optional program that individuals can consider is the 48-hour Metabolic Refresh. As the name suggests, it includes select tips and tricks that can potentially accelerate weight loss goals by turning the switch to one’s metabolism on.

Red and Green Smoothies Manual

The Red and Green Smoothies manual introduces individuals to 151 unique smoothie recipes of which 51 are red smoothies and 100 are green smoothies. It is important to mention that the red smoothies are deemed essential for detoxifying purposes, while the greens intend to achieve a flatter belly.

Other incentives include detailed demo videos of each exercise so that everyone can perfect their form and a manual that goes over in-depth exercise combinations. Above all, everyone will have the chance to hear directly from Meredith. More specifically, she affirms to sending email reminders to ensure that everyone is on track.


How much does the One and Done Workout cost?

The One and Done Workout currently retails at $29. In addition, Meredith is giving everyone the option to purchase the Fat Loss Accelerator Guide, which has been priced at $12. Finally, each purchase is trusted to be backed by a 60-day money back guarantee.

Hence, in the event that one feels uncomfortable with the notion of Sprint Interval Training, the Svelte Training team can be contacted within 60 days for a full refund. Below is a list of contact information obtained from the official website:


  • U.S.: (317) 662-2322
  • Canada: (438) 476-4500
  • UK: +44 203 8687 281
  • South Africa: +27 87 195 0974

Company Address: 319 Clematis St. 1004, West Palm Beach, FL 33401

Who is Meredith Shirk?

Meredith Shirk is the founder and CEO of Svelte Media Incorporated. With over 10 years of experience running this fitness brand, she is now recognized as a fitness nutrition, behaviour change, and weight loss specialist. In fact, she went as far as completing a Bachelor of Science in Biology from the California Lutheran University (Magna Cum Laude Honors).

Here are a couple of words shared by the entire Svelte team:

“We focus on helping customers regain control of their health, and empowering them to have the tools needed for long term success […] Success for us is knowing that we have helped a client to have control and power within themselves to grow and succeed independently of our guidance.”

Final Verdict

Overall, the One and Done Workout is a Sprint Interval Training program that encourages individuals to push their limits during each 20-second interval exercise. The main goal of this program is to encourage everyone to train at their own paces, to beat their previous achievements and to get stronger. This form of training not only appears to test one’s limits, but it can get the metabolism worked up, especially for those who are likely experiencing hormonal fluctuations.

Another aspect that makes this style of training (and program) attractive is that it has been designed for all ages and fitness levels, even for those who haven’t trained in a long time. Moreover, all of the exercises only require bodyweight, hence by default, additional costs like weights, equipment and gym memberships are eliminated. Last, but not least, Meredith claims to be an active member in everyone’s journey, whether it be through email reminders or the bonuses that come with this program. For these reasons, paying $29 appears to be economical. To learn more about the One and Done Workout and how Meredith plans to help everyone achieve their goals, click here!


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