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One and done workoutsDoes the One and Done Workout Really Work? We Asked the ExpertsAlthough workouts and weight loss are almost synonymous with each other, thankfully, the hours-long, sweaty workouts associated with weight loss are now a thing of the past. In fact, long high-intensity exercise can potentially damage your body—to lose weight and get fit, all you need is to spend 7 minutes a day. Does that sound too good to be true? Let’s find out!
One and Done is a 7-minute high-intensity workout fitness plan created by certified personal trainer Meredith Shirk. It's fast and easy to squeeze into your busy everyday schedule, enabling you to stay consistent with the program and achieve successful weight loss results.
What Is the One and Done Workout?
The One and Done Workout is a short exercise program of just 7 minutes, with a focus on high-intensity workouts that speed up weight loss. Whether you're an office goer or a busy mom, you can spare 7 minutes of your day to burn those unwanted pounds, tone your body, and attain the chiseled figure of your dreams.
Plus, there's no need to buy expensive gym subscriptions or any kind of gym gear—this plan relies on your own body weight for resistance exercises. These exercises are simple enough to be done anywhere, at home, in the office, or in your backyard—all you need is enough room to stretch comfortably.
The workout programs are power-packed short routines using the S.I.T. (Sprint Interval Training) techniques.
» Find out how many calories the 7-minute workout burns
The Science Behind the One and Done Workout
The One and Done Workout activates natural metabolic multipliers to boost your energy levels and burn more body fat through Sprint Interval Training (S.I.T.).
Irisin
Irisin is a hormone released by your muscles in response to exercise that plays a vital role in converting white fat cells that store calories to brown ones that burn them. According to research, an increase in irisin results in the browning of white adipose tissues, effectively burning calories.
As bigger muscles have more irisin, working out larger muscle groups such as quads or glutes releases more irisin than smaller ones like calves or biceps. High-intensity strength workouts and endurance exercises also boost irisin production.
The One and Done Workout has carefully planned workout sets to maximize irisin production and ensure maximum exercise benefits of thermoregulation and weight loss. Even after your exercise session ends, the afterburn remains, as your metabolism remains high and continues burning calories for the next 24 to 48 hours or even longer, helping you lose weight even while resting.
Melatonin is also known to increase the secretion of irisin, so make sure to get plenty of sleep and eat more melatonin-rich foods, such as milk, pistachios, goji berries, tart cherries, and walnuts.
» These foods also help promote fat blocking
Sprint Interval Training (S.I.T.)
Meredith’s concept of Sprint Interval Training (S.I.T.) is similar to High-Intensity Interval Training (HIIT). The difference lies in the active rest periods between short bursts of maximum-intensity workouts—don't worry though, there’s no running involved.
What's meant by 'Sprint' is that you exert yourself as much as possible for just 20 seconds, after which you rest for 30 to 60-second intervals. However, you can't just sit around—you need to keep moving to maximize the burn and boost your metabolism.
In the One and Done Workout, you do a total of 7 minutes of 20 seconds of exertion followed by 60 seconds of active rest. This maximizes the effectiveness of the short workout in boosting your muscle tone, endurance, and weight loss. Compared to HIIT, S.I.T. reduces the risk of injury due to stiff muscles, as your muscles remain loose and primed for the next round of exertion.
So, Does It Work?
Our experts agree that the One and Done Workout really does work and is ideal for those who want to lose weight without having to spend grueling hours in the gym. When followed consistently, this workout program is very effective—you'll start seeing results in just 7 days, and you'll have lost a significant amount of weight in 4 to 8-week's time.
What's more, the One and Done Workout offers benefits beyond weight loss—it will improve your endurance and strength, considerably alter your mobility and flexibility, and deepen your sleep, enabling you to feel recharged upon waking up.
Staying consistent with the program will also enable you to avoid the muscle loss that comes with weight loss, as you'll build stronger muscles and a toned figure. Plus, weight management will become much easier as your body attains a higher metabolic state.
» Reach your weight loss goals with the One and Done Workout
MetaboostDo Metabolic Workouts Work? Reviews, Photos, and TestimonialsMetabolic workouts or metabolic resistance training is a workout strategy designed to burn maximum calories both during and after exercise.
Essentially, you give maximum physical effort by using a series of compound exercises for short, intense periods, followed by active rest and repeat.
You may be skeptical about trying it, but the reviews and testimonials of women who've tried it and found the desired effect may convince you otherwise. Metabolic workouts increase your metabolism and trigger fat-burning hormones that melt belly fat faster than any other exercise program. It's effective, fast, and gives 100% guaranteed results.
» Find out whether you can lose belly fat in 30 days
What Are Metabolic Workouts?
Metabolic workouts are strength training exercises that target multiple muscle groups, and they usually include doing sit-ups, kettlebell swings, push-ups, burpees, mountain climbers, jump squats, renegade rows, woodchoppers, etc.
In metabolic workouts, you have a metabolic training circuit where you choose 6–10 compound exercises. You put in 20 seconds of your best effort, followed by 20 to even 60 seconds of active rest, and this cycle continues. This increases not just the metabolism, but also the afterburn, as your body continues to burn calories even when you're resting.
Compound exercises are more effective than isolated exercises—for example, consider an isolated exercise such as leg extension vs a compound exercise such as squats. While the former focuses only on the quads, squats focus on the quads, glutes, and hamstrings, helping you tone muscles all over your body and get visible results faster.
What to Consider Before Starting Metabolic Workouts
In metabolic workouts, you start with a warm-up to get your body ready to exercise, give maximum physical effort through a series of compound movements for a short intense period, and then make the transition to a recovery period for your muscles to fully relax.
Once done, you cool down completely. Although this may be tough in the beginning, with time and consistency, the circuit becomes easier to work out.
Pros
Help build stronger muscles fasterImprove stamina and strengthImprove sleep qualityIncrease metabolismPost-exercise calorie burn is higherCalorie burn during the workout is higher tooNo gym, no equipment, and not even a personal trainer required—just 7 minutes of your day as per your convenience, and you're sortedFaster weight lossMake your body more efficient in using energyImprove cardiovascular capacity
Cons
If you're a beginner and haven't been active for quite some time, you should consult your medical professional before trying it outRest is a very important part of metabolic workouts necessary to build muscle and prevent injury, so don’t overdo it. Most experts suggest about three metabolic conditioning workouts per weekIt's not a walk in the park—if you're not already fit, you're prone to injuries
Metabolic workouts are all about improving your metabolic efficiency over time with the right blend of compound exercises. Involving a cyclical set of work and rest intervals, they're circuit workouts that move from one compound exercise to the next.
» See the various health benefits of a fast metabolism
Reviews and Testimonials
Many celebrity personal trainers vouch for the efficacy of the program that incorporates metabolic workouts, listing the health benefits they gained from it. For instance, Dr. Anthony Balduzzi, the Founder of the Fit Father Project and Fit Mother Project, endorses this form of workout, as does Meredith Shirk, the author of the One and Down Workout.
Combined with the right nutrition, this low-impact, high-intensity exercise program has hundreds of satisfied followers. These are women who've incorporated metabolic workouts into their weight loss program after having tried all other options.
Who Have Metabolic Workouts Helped?
Metabolic workouts have worked wonders for many ladies who've incorporated them into their weight loss program and remained consistent. Among users that report positive results, Jill reveals she lost 40 pounds and 26 inches from all over her body, along with 12 % body fat loss. Prior to this, she'd been dieting for many years and never before achieved such wonderful results. Many others had similar stories to share, reporting their successful weight loss with no portion control, pills, or potions.
For instance, Dani Asselin lost 7 inches and 4.2 pounds in two weeks, while Karen Rodriguez lost 6.4 pounds in just one week. In another success story, Denise Marino Turner who lost 8 pounds mentions that in addition to workouts, meal planning is her number one battle and that the right mindset has to kick in to achieve success. You can see her amazing results for yourself below!
Do Metabolic Workouts Work: The Verdict
Yes, metabolic workouts really work, and hundreds of women across the world have experienced their benefits.
According to the American College of Sports Medicine, metabolic workouts done in the right way keep your body temperature a little higher than normal, making your heart and lungs work better. They also promote the secretion of the fat-burning hormone, irisin, which keeps your fat burning for 24 to 48 hours or more after the workout, expediting your results.
» Reach your weight loss goals by combining metabolic workouts with MetaBoost