The
One
and
Done
Workout
is
a
quick,
seven-minute
routine
that
promises
real
results
without
the
time
demands
or
complicated
moves
you’d
expect
from
a
traditional
workout.
The
idea
behind
it
is
simple:
it’s
all
about
short
bursts
of
high-intensity
movement
that
trigger
fat-burning
hormones
and
boost
metabolism.
What’s
the
Core
Approach?
The
One
and
Done
Workout
draws
inspiration
from
Sprint
Interval
Training
(SIT),
a
high-intensity
method
focusing
on
short,
intense
movements
that
are
brief
yet
highly
effective.
SIT
relies
on
short
bursts
of
energy,
getting
your
heart
rate
up
and
then
letting
it
settle.
By
repeating
this
pattern,
you’re
not
only
working
your
muscles
but
also
stimulating
hormone
production
that
helps
burn
fat.
With
this
workout,
the
approach
is
simple:
-
20
seconds
of
all-out
movement
(think
sprinting
or
high
knees) -
A
short
rest
period
to
let
your
heart
rate
normalize -
Repeat
cycle
until
you’ve
hit
the
seven-minute
mark
Yes,
seven
minutes—that’s
it!
Those
short
intervals
might
seem
too
brief
to
make
a
difference
but
don’t
underestimate
the
impact.
This
targeted
approach
triggers
your
metabolism,
promoting
natural
fat-burning
even
after
you’ve
stopped
moving.
If
you’re
interested
in
going
deeper
and
mastering
the
science
behind
this,
consider
a
Personal
Trainer
Certification
through
ASFA.
It’s
a
great
way
to
understand
these
methods
fully
and
even
help
others
on
their
fitness
journeys.
The
Session
Structure
Let’s
go
through
a
typical
One
and
Done
session
to
see
how
it’s
structured.
Each
session
follows
three
main
phases:
1.
Warm-Up
To
get
your
body
ready,
each
workout
kicks
off
with
a
quick
warm-up.
This
doesn’t
mean
a
full-blown
stretching
routine
but
enough
to
get
your
muscles
awake
and
ready
for
the
intensity
to
come.
It’s
all
about
preparing
your
body
so
you
can
go
hard
on
those
short
intervals
without
risking
injury.
2.
The
Active
Period
Now
comes
the
heart
of
the
workout:
20
seconds
of
high-intensity
exercise.
During
this
short
burst,
you’re
giving
everything
you’ve
got.
This
phase
is
designed
to
get
your
heart
racing,
which
not
only
burns
calories
but
also
activates
key
hormones.
These
hormones
play
a
huge
role
in
transforming
your
body
into
a
“fat-burning
machine”
by
keeping
your
metabolism
elevated.
3.
Rest
and
Repeat
After
each
20-second
burst,
there’s
a
short
rest
period.
This
time
isn’t
about
catching
your
breath
completely
but
giving
your
heart
a
moment
to
return
closer
to
normal.
This
active-rest
cycle
gets
repeated
multiple
times
until
the
seven-minute
mark,
keeping
you
engaged
and
maximizing
calorie
burn.
strength
training
can
improve
muscle
tone
and
enhance
mood
by
releasing
endorphins
The
combination
of
intensity
and
rest
keeps
your
body
guessing,
which
helps
avoid
those
dreaded
plateaus
in
progress.
Unique
Aspects
of
the
One
and
Done
Workout
There’s
a
lot
that
sets
this
workout
apart
from
your
typical
high-intensity
routines,
especially
in
its
approach
to
support
the
needs
of
women
specifically.
It’s
Designed
with
Women
in
Mind
Women
have
different
hormonal
cycles,
energy
needs,
and,
let’s
be
real,
time
constraints.
By
focusing
on
a
hormone-activating
approach,
it
supports
metabolism
in
a
way
that
aligns
with
female
physiology.
in
regular
exercise
not
only
improves
physical
health
but
also
boosts
self-esteem
Hormone
Activation
for
Fat
Burning
The
workout
uses
specific
movements
to
trigger
hormone
production,
which
not
only
helps
with
fat
loss
but
also
keeps
your
energy
levels
more
stable.
Think
of
it
as
lighting
a
match
to
get
a
fire
going.
You’ll
feel
the
effects
of
these
short
workouts
long
after
you’re
done
because
those
hormones
stay
active,
promoting
fat-burning
well
beyond
your
seven
minutes
of
exercise.
Joint-Friendly
Movements
High
intensity
doesn’t
have
to
mean
high
impact.
The
One
and
Done
Workout
includes
moves
that
are
gentler
on
your
joints,
making
it
suitable
for
women
of
various
fitness
levels.
This
joint-friendly
design
also
makes
it
ideal
if
you’re
someone
who
experiences
joint
discomfort
or
if
you’re
just
not
into
high-impact
movements.
No
burpees
are
required!
Let’s
Look
at
the
Benefits
So,
what
can
you
expect
to
gain
from
this
workout?
-
Fat
Loss:
The
hormone-activating
approach
helps
your
body
become
more
efficient
at
burning
fat
naturally. -
Increased
Flexibility:
Many
of
the
movements
are
designed
to
improve
joint
health
and
flexibility
over
time. -
Enhanced
Endurance:
While
it’s
short,
the
workout
builds
stamina
as
you
progress,
making
you
feel
stronger
and
more
agile. -
Time-Efficiency:
Perfect
for
those
with
packed
schedules,
as
you’re
done
in
just
seven
minutes.
You’ll
Get
Support
for
Every
Step
training
not
only
builds
muscle
but
also
improves
bone
density,
boosts
metabolism,
and
enhances
overall
mood
Fortunately,
the
One
and
Done
Workout
provides
video
demonstrations
for
each
movement,
so
you
can
feel
confident
that
you’re
doing
the
exercises
correctly.
This
visual
aid
is
great
for
anyone
who
might
feel
a
bit
unsure
about
form
or
wants
to
see
exactly
how
each
exercise
should
look.
In
addition
to
video
support,
customer
service
is
available
for
any
questions
or
concerns.
Whether
it’s
about
modifying
a
movement
or
understanding
the
hormonal
aspect,
you
can
check
it
with
them
so
that
you
get
the
most
out
of
each
session.
Is
This
Workout
Right
for
You?
|
Ideal For |
Not Suitable For |
|
Women seeking a quick, manageable workout routine that doesn’t sacrifice results |
Children under 18, as it’s too intense for young bodies |
|
Those looking for a low-impact yet effective way to lose weight without heavy lifting |
Pregnant or nursing women, due to the workout’s hormonal focus |
|
Busy individuals who need a time-efficient solution |
Anyone with health concerns related to high-intensity exercise; checking with a trainer or doctor first is recommended |
Why
People
Consider
the
One
and
Done
Workout
Legit
When
I
first
heard
about
this
workout,
I
was
intrigued
by
how
simple
it
sounded.
But
simplicity
doesn’t
mean
it’s
ineffective.
Here’s
why
people
are
calling
it
a
legit
workout:
-
Ease
of
Use:
It
doesn’t
get
much
simpler
than
20
seconds
of
intense
work
followed
by
a
brief
rest.
You
can
fit
it
in
before
work,
after
dinner,
or
whenever
you
have
a
few
minutes
to
spare. -
No
Special
Equipment
Needed:
Forget
about
buying
expensive
gear
or
a
gym
membership.
This
routine
can
be
done
anywhere
with
enough
space
for
you
to
move
freely. -
Accessible
for
Busy
Schedules:
At
only
seven
minutes
per
session,
it’s
one
of
the
few
effective
workouts
that
you
can
truly
fit
into
a
jam-packed
day.
Give
It
a
Shot
If
you’ve
been
searching
for
a
workout
that
respects
your
time,
meets
your
fitness
goals,
and
aligns
with
a
realistic
lifestyle,
the
One
and
Done
Workout
could
be
exactly
what
you
need.
It’s
short,
it’s
effective,
and
best
of
all,
it’s
designed
with
the
needs
of
busy
women
in
mind.
Feel
free
to
consult
with
a
fitness
expert
of
your
choice
if
you
have
specific
health
questions.