9-Minute Missions

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In our book, Choose More, Lose More for Life, 9-Minute Missions work in conjunction with promises, carb cycling, and Shredders to form our complete life transformation program. Yes, you can achieve some success by only following one or two parts of the program, but total success comes from integrating all four into your life. And you want to be totally successful, right?!

What, exactly, are 9-Minute Missions? 9-Minute Missions are workouts that shape and develop your muscles, boost your metabolism (which increases fat loss all day long!), increase brain oxygenation, and make it possible for your body to do all the activities you want and need it to do. ?And the beauty of 9-Minute Missions is that you do them first thing in morning?for only 9 minutes?five days a week! That?s all.

Here are some more exciting facts about 9-Minute Missions:

  • You only need your body, a floor, and a chair. How easy is that? You can seriously do 9-Minute Missions anywhere!
  • Every single workout is geared to your current fitness level. ?The only requirement is that you do as much of each workout as you can in 9 minutes. That?s all?9 minutes and you?re done.
  • There are thirty exercises combined into 20 individual workouts, which means you?ll be doing a totally different 9-Minute Mission every day for an entire month. There?s no boredom with this program!
  • Every workout targets one of three zones of your body?upper, core, and lower?or your entire body.
  • 9-Minute Missions focus on the most fundamental movements we do every day: pushing, crunching, and squatting.
  • Since your body will be doing something new every day, it won?t have a chance to adapt, which results in even stronger muscles and increased fat burning!

9-Minute Missions are divided into five different styles of missions (one for each day of the workout week), and all five develop and challenge your stamina and muscular and cardio-respiratory endurance in different ways:

  • The Sprinterval Mission is all about work and rest.
  • The Rapid Rounds Mission is all about short, quick circuits.
  • The Enduro Mission is all about maximum repetitions.
  • The Stepladder Mission is all about stepping it up.
  • The Super Circuit Mission is all about pacing yourself.

Find out everything you?ll need to know about 9-Minute Missions?including instructions, graphics, and charts?in our book, Choose More, Lose More for Life. And here’s a 9-Minutes Mission, “Drop It Like It’s Hot!”, to get you started. Today!

55 Responses

  1. I lost a huge amount of weight (130 LBS) over 9 years ago via gastric bypass and I was way too thin and sickly. I am 5 foot female. It took me 3 years to put on 15 lbs and I felt better and did not look so sick and drawn. I did very little exercise during the weight loss that took only 9 months. After the surgery was over and I was on my way to losing weight, I was left to fend for myself with no guidance as to what to do to strengthen my body and tone my muscles. I was told just to exercise… Obviously I didn’t do it before or I wouldn’t have been so grossly over weight to need gastric bypass surgery. I didn’t know where to turn or what exercises to do. I took a pilates class for 3 months 1 day a week because I needed the credit for college and I was toned and felt great. This was in the beginning during the first year and 1/2. I have not exercised since that day and some bad eating and drinking habits have caused me to gain a little weight. I need to lose 15 lbs and I really need to tone and tighten and develop some muscle mass. I have no strength I don’t sleep well and I am tired most of the day and my core is a huge flap of hanging skin. I would like some advise as to what kind of workout I should do to increase muscle mass and tone what I have while taking off the extra 15 lbs. I know you guys have helped people who have lost so much weight and understand the problem that excess skin causes after such a huge weight loss. I know I won’t get rid of it all but I can tone my arms and legs.. Please any help would be greatly appreciated.

    1. Hi Ann: You can find all the tools you need to achieve your transformation goals in Chris and Heidi’s carb cycling program. Check out their carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. And please discuss this, or any nutrition and exercise program, with your healthcare team first, and then follow their recommendations. You can do this!

  2. 100 kg and i want lose 10 kg .work lots and not time vero Much for gym!!maybe One hour a night after kids sleep.you can help me???

    1. Yes! Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. Their exercise program (9-Minute Missions and Shredders) can be done pretty much anywhere, and no equipment is required. You can do this!

    1. Hi Julie: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn about the nutrition basics here: https://heidipowell.net/2713/carb-cycling-101/. You can do this!

  3. I am so happy you put a video out there. I have your first book but it’s hard to tell exactly what the exercise is without seeing it done. I was totally doing the squat jacks wrong. Good to know. Thanks for the video how to! I can do 9 min. It won’t kill me. Day 2 of healthy eating lifestyle, no sugar = nailed it.

  4. These are great but I continue to look for something for those of us who have serious knee issues and can’t lunge, squat or jump. Yes, consult your physician…who tells us to walk. No fun workouts for me! Boo!

    1. I have knee issues too and decided I was tired of listening to the doctors tell me what I can’t do so I went to a physical therapist that specializes in sports medicine so I could start focusing on what I can do. They helped me figure out alternative exercises that build strength and aren’t boring. I was surprised at how difficult some of the little movements they were having me do were. I guess that’s the bonus of seeing someone who understands muscles and rehabilitation. Maybe try that or use a pool. The other good thing about seeing them is they can do tests to see how bad the issue is and determine the right treatment needed to get better.

  5. Hi

    Am going to try this as gave lost 7 stone and am now halfway but my weight loss has plateaued over last few months and can’t seem to get it going again. Any help would be appreciated x

    1. The complete 9-Minute Missions program is in Chris and Heidi’s book, “Choose More, Lose More for Life.” Each day of the month is outlined for you – you only need to do it!

  6. I discovered you on W9 (French channel,yes I’m French:) ) on “Relooking extr?me,sp?cial ob?sit?” (Extreme Weight Loss) and I loved what you did and i still love it ! You have this super power to create motivation and rise determination of people.
    I’m not fat but with my studies,I have mine time to sport than before,so I will try this 9-minutes-missions !

  7. I started carb cycling 6 weeks ago and lost 11.5 lbs without the exercise. I am now doing the missions and shredder since Monday and I feel a difference already. Thank God for your book. You are awesome!

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