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. Love Chris’s Extreme Makeover Boot Camp DVD . Exercising along to a DVD/video, keeps me motivated and on task. Just purchased Choose More Lose More book and am prepping to start the Turbo carb cycling program. Is there a DVD out yet to purchase that covers all the 9 Minute Missions combinations ? In the works? Are the complete daily circuits available anywhere on a website? thank you!

  2. Hi Team Powell, I purchased, read and enjoyed the first book, Choose to Lose, and had just started carb cycling when I decided to listen to the second book “Choose More, Lose More” on audio (purchased it through Audible) However, it keeps mentioning ‘files that came with the program’. In the first book, there were lots of pages with demo’s and a summary page to use as a ‘todo’ list of sorts. There don’t seem to be any files with the book program. Will I be able to access those? Thanks so much for your time.

    1. Hi Georgina: These files should be in your Audible library. If you’re not able to find them, please contact Audible, and if this doesn’t work, please post a new comment and we’ll see what we can do. πŸ™‚

  3. Hi Team Powell
    I’m a mom of 3 children an I don’t have time to go to the gym, i need to loose 5 kilos after my last 5 months baby, so I started the carb cycling a week ago, and make 40 minutes static bike, for the moment everything still like the begininng, no weight loss, I will try with the 9 minutes missions. Would it work? would I loose those kilos? If I do the right procedures, how many time would it take? I don’t want to loose my motivation πŸ™

    1. Hi Angela: Yes, the 9-Minute Missions are important for weight loss as they help to build those muscles, which will then burn more calories. Make sure you’re following the nutrition part of the plan exactly (80% of weight loss is nutrition), drink all your water every day (1/2 your body weight in ounces), and keep doing your cardio too. And be patient with yourself – it can sometimes take a couple of weeks for your body to get used to this new program. You can do this!

  4. Hi. I’m turning 70 soon. I need to do these exercises..but have had hip replacement and have some arthritis..don’t want to injure knees. In the past I did 3 marathons and 10 triathlons…but those days are over… can I do these in the WATER??? will it still help. I miss running. but no more running for me!

    1. Hi Bonnie: Yes, some of these can be done in the water. And since these are strength training exercises, your healthcare team might have some recommendations and modifications that can help you keep those muscles strong and keep you safe also. πŸ™‚

  5. I am big fan of your show. I bought your book extreme transformation, but I guess I should have bought the previous book. I don’t understand carb cycling. I do have knee problems and had to take a shot that has helped. But I don’t have any cartilage in my knee so I need a total knee replacement. They said I have to lose 35 pds before I can have surgery. I am a 43 yr old female at 5’5 at 268pds. I want to get down to 200 pds. I just don’t know where to start?

    1. Hi Nicole: You’re find to start carb cycling with “Extreme Transformation,” no need to buy the other books. Here’s a post that outlines the carb cycling basics, and it will hopefully explain things for you in an easy way: https://heidipowell.net/9060. It would be a good idea to discuss the exercise part of the program with your healthcare team first and then follow any modifications they might recommend. You can do this!

    2. Hi Team Powell!
      So excited to start Carb Cycling. I have a huge problem with the book Choose More, Lose More. I cannot find how many carbs, protein and fat I am supposed to eat on low carb and high carb days anywhere in the book. Its extremely important to know.
      How do I get this information?

    3. Hi Stephanie: In that book, we go by the hand portion sizes when putting your meals together. That makes things super simple! However, if you’d like to create your own meals, there’s a chart in this post you can use: https://heidipowell.net/10617. Remember, each gram of protein or carbs = 4 calories, and each gram of fat = 9 calories. Hope that helps! πŸ™‚

  6. I love your show so much, that I just bought your book. Starting carb cycling tomorrow and food prepped all day today for it. Now I need help. I want to do the 9-Minute Missions but I am 2 weeks post op from knee surgery. Can you recommend some exercises that I could do, to keep up with the 9-Minute Missions without re-injuring the knee. Thanks

    1. Hi Debbie: So sorry to hear about your knee surgery! You’ll want to run any exercises by your healthcare team first and then follow their recommendations. While you’re healing, remember that a huge part of weight loss is the nutrition side of things, so take this time to get the nutrition part of carb cycling down, and then add in the exercises as you can. We want to keep that knee safe!

    2. Hi Debbie: You’ll want to run any exercises past your healthcare team first while you’re healing and then follow their recommendations. But in the meantime, you can work on the nutrition side of carb cycling, since good nutrition is a huge part of weight loss, and then add in the exercises as you can. You can do this!

  7. Hi! I am on my second month of Turbo Cycle – reading the book and having success! I workout with a trainer, 2-3 times a week for resistance training which I love! I want to add in the 9 minute missions (coordinating with my PT Plan for upper/lower, etc.) I just want to make a quick recommendation! It would be awesome if Chris and Heidi made a deck of cards or something with the missions on them! I am copying the exercises from the book onto index cards myself and I would love to have color pictures of the exercises to refresh my memory as to what I am doing! (i.e. I don’t want to turn back and forth in the book when I’m supposed to be working out) Thanks SO much for your program!! Have been loving it so far!!!

    1. I’ll pass this suggestion along, and thank you for your comment. You can do this! πŸ™‚

    1. Hi Michele: There are a few 9-Minute Missions videos on Chris’ YouTube channel, and you can get the complete program in their book, “Choose More, Lose More for Life.” It’s an awesome program!

  8. I’ve started my 9 minutes workout today. .I didn’t stopped for a second. When I finished I was felling some pain in my foot and it took me more then 10 mins to get my heart rate normal. ..is it okey? will this little pain will go away?

    1. Hi Redoan: If you’re new to exercising in this way, you might want to slow down a bit. It’s very much okay to rest for a few seconds, and then begin again. As for your foot pain, it’s so hard to tell what’s going on there. Make sure you have good workout shoes that will support you as you’re working out, and if the pain continues, I’d discuss this with your healthcare team. We wish you the best!

  9. I am almost finished with my first week of the carb cycling progam and so far so good. I have a question about scheduling. I’m traveling one morning, so I won’t be able to do my 9 minute mission first thing in the morning. Should I skip it that day and do it on Saturday, or should I do it at night? Please advise.

    1. Hi Joe: Great question! You can do it any time during the day if you can’t do it in the morning. Safe travels!

  10. Hi, Ive been watching your show and checking out your website. I weigh 194 lbs and am 5’6″. I need to lose about 60 lbs. My problem is I have bad knees and a bad back. I have joined clubs with personal trainers and eventually give up because the pain becomes so unbearable I can barely move around to do daily activities, like walking. What can i do to really rev up my metabolism with little strain to my knees and back. Running, jumping, squatting, lunges, sit ups, bending too much are all things I need to avoid.

    Need help, without the excercise, the strictest of diets just aren’t enough to lose anything.

    1. Hi Tina: I know this can be so frustrating! I’d recommend you chat with your healthcare team about what exercises you can do, and then follow their recommendations. That, with an awesome nutrition program, can help you reach your goals!

  11. Dear Team Powell,

    I would like to clarify – according to Chris & Heidi’s first book (Choose to loose), shapers, aka resistance training, need to be done on low carb days. Does it mean that all of my additional resistance and strength training (dumbells, resistance tube) need to be done on low carb days?

    Thank you in advance.

    1. Hi Aya: The 9-Minute Missions in Chris and Heidi’s second book (“Choose More, Lose More for Life”) are an update from the Shapers in “Choose to Lose,” and they’re done first thing in the morning Monday-Friday on both low and high carbs days. If you’re doing your own strength/resistance training program, that is totally okay, just be sure to not work the same muscle groups two days in a row. Your muscles need a bit of time to recover and get stronger before you work them out again. Hope that helps!

  12. I love the book and have been carb cycling for about 2 weeks! I find that I have trouble with the 9 minute missions as soon as I wake up in the morning. I think my body just needs a bit of time to get up and moving, so I’m thinking of having breakfast first, to stay in the 30 minute window, and then start the 9 minute mission. I just think I’ll be able to push myself a lot harder. Is this ok, or should I stick with it as soon as I wake up? Thanks!!

    1. If this works better for you, then go for it! The main thing is to do your 9-Minute Missions as soon in the morning as you can.

  13. I have 3 months until my wedding on 11/7/2015. Im 5’4″ and I weigh 208. I have up to 5 hours available to exercise everyday. I have your book Choose To Lose and will do all of those exercises. What should I add to those workouts since I have a lot of extra time to exercise and a lot of weight to lose? I also have gym access if I need it.

    1. Congratulations! That’s so exciting! You’ll want to do both strength training and cardio, like it talks about in the book. If you can, I’d suggest working with a certified personal trainer for awhile so you can learn how to get the most out of your workout time and how to do strength training correctly. Any program you do will need to include both strength training (like 9-Minute Missions) and cardio. Your nutrition program is really important too, so you might want to check out Chris and Heidi’s updated carb cycling program (it’s in their book, “Choose More, Lose More for Life”). This second book has 3 more carb cycles you can choose from, and you can change cycles at any time. Learn more here: https://heidipowell.net/2713. You can do this!

  14. I am so impressed with how straight forward you are with clients. you don’t let anyone get by not giving 100%. I am needing some of that straight forwardness. I lost 50 pounds then stopped putting myself first and started eating junk again. I now need to lose 20 plus the 10 I didn’t get off before. I have been having hormonal issues and my doctor has decided I need to go on hormone therapy. We’ve tried other approaches first that didn’t work. Do you have any suggestions on what to do so I don’t gain even more weight since that appears to be a side effect of this regimen. Both myself and doctor want this to be temporary and I hope weightloss will help my symptoms. If I could have gotten through without medication I would have but after 6 months of dealing with this and only getting a few hours of sleep every night I had to try something. My exhaustion reminds me of how it was like as a mom with a newborn. I only get small chunks of sleep. Thanks for any help you can offer. Also know before I do anything or change anything I will consult my doctor. Thanks.

    1. Hi Cindy: I’d discuss Chris and Heidi’s carb cycling program (it’s in their book, “Choose More, Lose More for Life”) with your healthcare team and then follow any modifications they might recommend. 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/. You can do this!

  15. 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!

  16. 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!

  17. 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.

  18. 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.

  19. 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!

  20. 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 !

  21. 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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