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
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!
Hi Chris: You’re doing awesome! Here’s a link to the DVDs we have available: https://heidipowell.net/books-dvds/ We also have customized workouts + meal plans available on the app – TRANSFORM with Chris and Heidi, and you can learn more about the app here: http://thetransformapp.com. 🙂
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.
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. 🙂
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 🙁
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!
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!
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. 🙂
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?
Help.
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!
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?
Thanks!
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! 🙂
Once I wake up, I should do the 9 min mission, then I should eat. It is a lot harder to eat first then workout.
Eventually, I am going to add more strength training in the morning.
Hi Claire: Here’s a post about eating and working out, and I hope this will give you some good ideas! https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/.