One and Done 7 Minute Workout Alternative

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By Stuart Hall · Last updated: July 11, 2026

Update note: We review this page to reflect current program details. Pricing and offers for third party programs can change, so check the provider's site for the latest terms.

If you have seen ads for the One and Done Workout and want to know what it actually is before you pay for it, here is a plain summary, plus a free 7 minute workout alternative if you just want to start moving today.

What is the One and Done Workout?

One and Done is a paid digital fitness program created by Meredith Shirk, a certified fitness trainer and the founder of Svelte Training. It is built around Sprint Interval Training (SIT), a style of exercise that uses short, near maximal bursts of effort with brief recovery periods. The core session runs about 7 minutes, with an optional warm-up and cool-down bringing a full session closer to 10 minutes.

The program is typically sold as a one-time digital purchase that unlocks video workouts and training manuals through Svelte Training's app and website. Exact pricing and what is included can change, so treat any number you see elsewhere as a starting point rather than a guarantee.

Is the One and Done Workout legit?

Based on publicly available information, One and Done is a real program from an active fitness company, not an abandoned or discontinued product. It is a paid, structured plan rather than a free app, which is the main practical difference from what we offer. 7 Minute Workout is not affiliated with Meredith Shirk, Svelte Training, or the One and Done program.

SIT versus HIIT: how the training styles differ

Sprint Interval Training (SIT) and High Intensity Interval Training (HIIT) both use short bursts of hard effort, but SIT usually pushes closer to an all-out sprint for each interval, with fewer total repetitions. HIIT, the style behind our own circuit, alternates a hard but sustainable effort with short rest across a longer sequence of moves. If you want a deeper comparison of interval styles, see our HIIT versus steady state cardio guide.

Quick comparison: One and Done versus a free alternative

Try a free 7 minute workout today

If you want to try a short, guided interval workout before deciding whether a paid program is worth it, our classic 12 move circuit follows the same 7 minute format. See the original 7 minute workout explained for the full move list, or grab our printable 7 minute workout PDF to try it without an app at all.

Related reading

• Johnson and Johnson 7 minute workout alternative
• HIIT versus steady state cardio
• Original 7 minute workout explained
• 7 minute workout calories burned

FAQ: One and Done Workout

• What is the One and Done Workout? A paid Sprint Interval Training program by Meredith Shirk of Svelte Training, built around a roughly 7 minute core session.
• Is the One and Done Workout legit? It appears to be a real, active program from a certified fitness trainer, sold as a one-time digital purchase rather than a free app.
• Is One and Done Workout free? No. It is sold as a paid digital program. Pricing can change, so check the provider's site for current details.
• What is Sprint Interval Training? A training style using very short, near maximal effort bursts with brief recovery, distinct from the sustainable hard pace used in most HIIT circuits.
• Is 7 Minute Workout affiliated with One and Done or Svelte Training? No. We are an independent app and are not affiliated with Meredith Shirk, Svelte Training, or the One and Done program.
• What is a free alternative to One and Done? 7 Minute Workout offers a free, guided HIIT circuit with no purchase required to start.