One and done workout is a training program designed for every person intending to slim down or tone their bodies, particularly those that feel it tough to change their figures. It’s a straight forward 14-day program designed by Meredith Shirk that shows all the exercises you require to do in order to reduce weight.

It’s a straight forward, yet reliable workout program that relies on the concepts of High-Intensity Interval Training or HIIT. One crucial aspect that many training routines lose out is the lack of ability of an individual to do specific workouts because of their age, their efficiency level, their weight, or a few other reasons. One and done take whatever right into account, as well as offers, exercise that anybody can comply with and benefit from.

Advantages of One and Done Workout

  • It’s easy to use as you can see the workout videos on any type of platform.
  • It’s easy on novices, as well as people that have a difficult time finding themselves active.
  • It’s a 14-day program that guarantees results.
  • The exercises do not need any type of tool.
  • The exercises are not involved, as well as they only consist of simple activities.
  • The workouts last for just seven minutes, as well as you can do them anywhere, even in your hotel room during a getaway.
  • The program does not restrict you on a diet regimen like the others.
  • Your metabolism gets a considerable boost.
  • The One and done program helps enhance adaptability, as well as flexibility.
  • One and done exercise helps advertise toned muscle, solid core, and promotes better sleep.

one and done workout

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Why the 7-minute exercise Works?

The technique is to purposefully get the exercises so you’re functioning different major muscle groups, core, top body, as well as the lower body, each time.

This allows for one significant muscle team to rest while you function the other muscle group, causing a super-efficient, super-effective regimen that can enhance your wellness, as well as decrease body fat, as well as it can be performed in the convenience of your residence.

Although a terrific means to exercise quick, the routine is not magic. HIIT isn’t developed to be done daily, so make certain to permit a minimum of one rest day between exercises.

Working out for seven minutes sometimes a week won’t change your body entirely; however, when done properly, it’s far better than absolutely no minutes.

After some weeks, you are going to feel few awesome health and wellness benefits, like being able to run up the stairways without getting weary. It will also get easier gradually.

How to use this checklist?

As always, you must consult with a doctor before beginning any type of high-intensity exercise routine.

Do each workout listed below at a high-intensity effort for 30 seconds. For fixed exercises, such as the wall surface rest and plank, hold the position for 30 secs.

For exercise that targets two sides, for example, your legs, alter sides for 30 seconds. Relax for five seconds after each workout. This circuit can be duplicated 2 to 3 times if preferred.


  • Leaping jack

Targets: Whole body

This is a gym standard, but you have actually got to move fast!

Stand with feet hip-width apart. Dive feet open as you raise arms to develop an X shape. Jump feet back together as you reduce arms to your sides.

  • Wall rest

Targets: Quads, hamstrings, glutes

Stand with your back to a wall. Walk feet far from the wall as you slide your back downwards on the wall, lower your body till the hips, knees, as well as ankles are all at an angle of 90-degree. Involve core to maintain your low back pressed on the wall.

  • Push-up

Targets: Chest, triceps muscles, shoulders, abs

Start in the high slab, wrists below your shoulders, core engaged and lower your breast to the floor, keeping hips, legs, as well as back on a straight line. Press into your palms to push back up.

  • Grind

Targets: Abs

Put face up over the floor with knees bent, as well as arms getting to towards feet. Press lower back right into the floor, as well as involve core to lift shoulder blades off the flooring and slightly forward.

  • Boost

Targets: Quads, glutes, hamstrings, abdominals

Stand dealing with a chair, as well as appropriately lift foot over the seat. Now, press right on the heel of the right foot to raise your body onto the chair, stabilizing on the ideal leg. Gradually lower pull back to the floor. Switch over legs and repeat.

  • Squat

Targets: Quads, hamstrings, glutes

Stand with your feet wider compared to hip-width, your hips piled over knees, and knees on ankle joints. Join the hips, and then reverse back.

Lower your body by bending the knees. Maintain chest lifted while lowering it to at least 90-degree — rise, as well as repeat.

  • Triceps dip

Targets: Triceps muscles, abdominals

Sit on the chair’s edge, placing hands outside the hips. Move feet out a couple of steps, move your butt out of the chair, as well as align arms.

Bend your elbows, as well as lower your body until your arms get bent at around 90-degree. Press into the chair for returning to the starting position.

  • Slab

Targets: Arms, abs, glutes

Area hands straight under shoulders. Engage the core, as well as press glutes to maintain your body. Maintain neck, as well as spine neutral. The head must be in line with back and hold.

  • High knees

Targets: Abs, legs

Stand with feet hip-width apart. Involve core, as well as utilize lower abs to lift and lower one knee each time as if you are running in that place.

Take your knees at the exact height as your hips, upper legs alongside the floor, as well as attempt not to lean back. Stay on rounds of feet and alternating legs as rapid as feasible.

  • Lunge

Targets: Hamstrings, quads, glutes

Stand tall. Take a huge progression with the ideal leg, as well as lower your body till the best upper leg is alongside the floor, as well as make shin vertical. Don’t let ideal knee transcend toe.

Press on your right heel to drive back as much as starting placement. Repeat on the opposite side. Continue to alternate legs.

  • Push-up with turning

Targets: Abs, glutes, chest, shoulders, triceps

Begin in high plank.Lower your body towards the flooring, then press back up to execute a push-up. Change weight to the left arm, as well as turn your body to the left side.

Hold sideboard for a count of 1, keep your hips high. Now, back to the beginning setting, execute a push-up, as well as repeat on the ideal side. Continue to alternating.

  • Side plank

Targets: Obliques, arms, hips

Lie on your side with legs, as well as feet stacked. Lift hips, as well as prop your body up on one elbow joint, keeping feet stacked. Press lower arm into the flooring to maintain the upper body, as well as hips in a straight line, and then hold.


Exercise is necessary for any human being to live healthy and fit. But in this fast world, most of us have time restrictions. We are unable to go to a gym, park, or anywhere and spend an hour or so while working out. But we all need to keep fit. Therefore, HIIT training of One and Done Workout is the best way to try to keep you healthy and fit. It also not necessary to have equipment and a lot of area to carry out these workouts.