Transformation Tip | 5 Minutes to Fight Fat and Get Fit

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Yep, you read that right. Only 5 minutes of daily exercise can make you fit and help you reach your weight loss goals.

Really…I?m not kidding. Five minutes?only 5 teeny tiny little minutes?is the daily exercise promise made by every person we work with.

I’m sure you’re thinking, “What on earth will 5 minutes do for you?? I have XXX number of lbs to lose. Five minutes won’t make a dent!” I know, I know…we hear that a lot. The fact of the matter though is that these 5 minutes may just be the key you’ve been missing to your own transformation.

No, I’m sure you want to know why don?t we have them commit to more. I mean an hour would be more beneficial in the long run, right? While the answer is YES?calorically, you will burn more calories in 60 minutes, there is also a NO?by committing to something so large, you are almost inevitably setting yourself up for failure in the long run. You might do 45 minutes-60 minutes for a week…or maybe even 2 or 3 weeks. But it’s all too easy to let that huge commitment seem daunting over the long haul. Not only will it prevent you from maintaining over the long run, but can also keep you from starting at all!

So, how does this work? Here?s how in 5 easy steps:

Step 1: Make what we call a Power Promise to yourself. Promise something SO small that you KNOW ?you can do it, no matter what. With exercise, we recommend 5 small minutes a day. Simple, right? Might sound too simple, but trust me. Making and keeping a commitment like this will be?life-changing.

Step 2: Set out your workout clothes the night before. (See what we’re doing here? Getting rid of any excuses!).

Step 3: When it?s time to work out?no matter what your head is telling you about why you shouldn?t exercise?put on those clothes and set your timer for 5 minutes. Remember, it’s?only 5 minutes!!!

Step 4: Move. Do whatever you want to do. Whether?it?s simply walking in place while watching TV or doing a 5 minute intense MetCon (Metabolic Conditioning Workout), it’s your choice! Just do it for 5 minutes.

Step 5: If you want to stop when that timer goes off, then stop?you?ve kept that promise to yourself. YAY!!!! But if part of you wants to keep going after 5 minutes, I’m not going to stop you…and you shouldn’t stop yourself! Believe it or not, most people complete their first 5 minutes and think, “Wow…okay…I’m doing this…I’m in it. I might as well keep going.” Then?that 5 minutes turns?into 15 or 30 or even 45.?It’s like magic, I’ll tell ya’.

So whether you do 5 minutes a day or 55 minutes a day, the most important thing is that you complete your 5 minutes that you committed to. After keeping this miniature (and magical) Power Promise for even just a week, I assure you that you will be amazed by how good you feel. The good feeling won’t just be stemming from the physical activity you are now getting consistently in 5 minute doses, but it will also (and mostly) be stemming from realizing that you ARE capable of making and keeping a promise to yourself. You will realize that you DO have integrity with yourself?this means you do what you say you are going to do when you say you are going to do it. And this integrity is DIRECTLY linked to your dignity?the value you place on yourself.

It’s quite funny to dig deep into this transformation thing and realize it’s not about the diet and the exercise. True life change is so much deeper than this. Once you figure out these easy-to-implement transformation tips, your life will never be the same…and the lbs will fall off and stay off!

You can do this!



Want more?helpful?tips just like this? Check out our new book,?Extreme Transformation!

Related reading:

It Really Is All About The Promise
Fabulous Abs in Just 5 Minutes
5-Minute Workout for Sculpting Sexy Arms
Fit in 4 Minutes

32 Responses

  1. Thank you for this post, it is such a great suggestion & I am going to use this to re-kick start my fitness routine. It’s gone a bit awry after moving city & moving house, so this is something I can really use to boost how I feel about myself and get back into it! Bless you Heidi xx

  2. Hello i have been doing your diet for last 3 months in 2015.. due to some health problem i came to a balanced diet and am losing fat finely. But what i wanna know is how to lose love handles. What are the exercises to be done for love handles.. please help.

    1. Hi Keel: It sounds like you’re doing awesome! Unfortunately, you really can’t spot reduce – any extra fat will leave your body in its own way. Follow your carb cycle exactly, and eventually any “problem” areas should improve. You can do this!

  3. I have been making some big changes in my eating since reading your book. I am a 50 year old woman who hasn’t exercised regularly for a long time. I have knee problems and as a result of that and not exercising, my legs have atrophied and look terrible. They don’t have any muscle definition and the skin is very saggy. Is there any hope of being able to have legs that Im proud of and have a nice amount of muscle definition? I just don’t know where to even start.
    Thank you.

    1. Hi Annette: It sounds like you’re definitely on the right track! I do believe you can work towards getting those legs you’ll be proud of, so I’d discuss the exercise part of Chris and Heidi’s carb cycling program with your healthcare team, and then follow any modifications they might recommend. You can do this!

  4. I was more than satisfied with my body until the age of 19. I was skinny, I never cared about dieting, and I was actually happy whenever I would gain some weight. I’m vegetarian, I love to cook, but unfortunately during these past years my metabolism has changed a lot. Due to anxiety, depression, and other conditions, I had to take a lot of medication, and I gained over 30 pounds. Now I’m 24, no more meds (yay). Still, I must admit it is hard to look at myself in the mirror and be happy about my figure. I am truly glad that I am better now, but I wish I could be fitter. I don’t have time for gym, and since I am not an expert, I would love if you could give me a few tips on how to lose this weight in a healthy way. Thank you very much, you’re an inspiring team

    1. Hi Rose: You can learn about Chris and Heidi’s carb cycling program in this post: And their exercise program requires no gym or equipment, so that should be helpful for you. You can do this!

    2. Hi Rose,

      Boy, do I understand this. Until I was in my thirties, was one of those (annoying??) people who could eat what they wanted and not gain weight. Was happy with my figure, as never really thought about it.

      With illness of a serious nature and what seemed like another phase of puberty in my at about 32, I started putting on weight and though to people who didn’t know me as the skinny person I used to be (I am around 5’8″ don’t put fat on my face and my weight is not really on my arms and other visible places, so I still look lean, to people, I guess) people don’t see me as overweight – but I know that it does not help with my health conditions, my breathing etc.

      I don’t wish to make excuses; but due to severe fatigue and lung problems (I don’t drink, never smoked and bake and grill nearly all my food), it is not easy to consistently be well enough to exercise. But, I want to get better, get back to work (working from home, setting up my own business). Looking to lose the weight slowly but surely, so blogs like this should really help me to achieve that goal of feeling healthier and looking more like myself.

      All the best of luck to you in your journey and thanks to the team.

  5. hi heidi!! I need some advices. I put on a few pounds because of two pregnancies, but I have no time to go to gym. can you tell me some exercises to do at home, in order to lose some of the excess weight?
    thank you so much, and a lots of hugs from italy!!!!! 😉

  6. Hi Heidi! How often should I add a new promise to my list? Whether it’s adding time to my workout, or adding ounces of water per day? Should I give it one week, two, a month? Thanks so much!

    1. Hi Leah: That’s up to you! When you feel like you’ve got that first promise going strong, then add another one. You got this!

  7. Hi hiedi,
    M following u n Chris for abt last 6 mnths n doing some lifestyle changes since 2 mnths recently diagnosed with pcos n gained approximately 25 lbs in 6 mnths n overall m abt 60 lbs overweight (90 kg) as nw i want to conceive I have to achieve a healthy wt.
    m doing Chris exercise level 1 n 2 around 45 min n walk for around 45 min but dint lose my wt can u plz suggest an appropriate veg diet for me to lose wt n concieve.

    1. Hi Ritika: I’m so sorry to hear about your recent diagnosis. Many of Chris and Heidi’s clients have also suffered from PCOS and have had great success following their carb cycling program. You can learn more about their program here: And it would be a good idea to discuss this, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they might recommend. You can do this!

  8. Hi, I have a question. I’m not strong enough to do a standard push up. Which style would build upper body better? Incline push up or knee push up?

    1. Hi Jerrianne: If you can do a knee push up, that would be a great option. If not, incline push ups are great too!

  9. Inspiring comments
    Looking for help and guidance . Since my miscarriage end of July I have struggled to lose weight. It is the same 5lb going up and down. I seem to have lost my PMA on training and on nutrition and really want to find it again as I used to thrive at training, eating good and seeing the results. I am getting married in April so am trying to use this as my target. I am going thru a bad spell with my asthma so that is hindering things ATM which I want to overcome as I feel so much better when training. I would too lose a stone for the wedding although I do have more to lose. I have lost nearly 4 st in past 3 yr and down to 103kg.
    Can anyone give me any tips of any training plans that would help kick start my training and also best eating plan. I had been doing a low carb high protein prior this . Any help would be grateful.

    1. Hi Kelly: I’m so sorry to hear about your miscarriage and can’t imagine how difficult this has been for you. Chris and Heidi’s carb cycling program could definitely work for you. It’s a complete nutrition and exercise program, and you can learn about the basics here: And please discuss this, or any nutrition and exercise program, with your healthcare team first, and then follow their recommendations. You can do this!

  10. It’s such an inspiration to have you, Heidi, share your journey and tips. I find that so many tools are for the extreme overweight. I’m about 10lbs off of my goal but am most interested in creating a toned body.

    I love carb cycling and find shredders a great carb option. I’ve done many strength training routines and don’t think the 9 minute shapers are what I’m looking for.

    Is there anywhere that I could find the routine you follow every day? The other programs I follow have the month outlined as well as each individual exercise routine.

    I’ve watched your videos on some of the individual moves your doing but wonder if you have the entire session outlined?

  11. Heidi, you are such a huge inspiration! the 5 minute workout promise is something that I can do. I’m diabetic and 100 lbs overweight and I just got engaged. Starting with the 5 minutes is going to be a huge step in getting this weight off. Thank you so much for sharing your life and your knowledge.

  12. This has been my saving grace!!! It’s so easy to start at 5 minutes a day! Then the week after it was 10 minutes… the end of the week – 10 minutes seems to fly by. This week it’s 15 minutes. A full hour workout (especially when you are on your own) can seem so daunting to start suddenly and no wonder people give up! This has been an easy transition so far for me and it all started with 5 minutes.

  13. I have struggled since my husband’s death 7 years ago to get my health and my life back on track. After taking care of him for 8 years, it’s hard to know how to take care of myself and put my health as a priority. Thank you so much for the 5 minute suggestion. That, I can do!!

  14. I have been struggling so much. This was a great reminder that I need to start some where. I’m at my highest weight and very miserable with myself and don’t know where to begin but I can begin with this, can’t I? Love your show and the way you genuinely help people. Thank you for always being encouraging.

  15. It’s so true! It’s all about the Promise. Using the book Choose more Lose more for Life, I’ve gone from a size 6 to a 0 in 10 weeks. And I’m not stopping until I’ve reached my ultimate goal of all over firmness, and confidence in a bikini. I’ve yo-yo’d for 5 years, and I’ve found from this program It’s SO SO SO SO SO important to make those weekly promises, I’m worth taking care of, and YOU’RE worth taking care of!!
    Thanks Powells ?

  16. Thank you for this Heidi. Thanks to Extreme Weight Loss, I was empowered to lose 40 lbs, which was my goal. I am now on year 2 of maintaining my weight. My husband is still struggling, so I think I will start this routine with him. I KNOW I can get him to be more active for 5 minutes a day. This is great! Thank you so much!

  17. Thanks for the reminder Heidi, especially one so completely true! I’m overweight, and dealing with some knee problems that are very new to me. It’s discouraging to have a hard time doing normal things, and yet it’s my own fault for not getting back to taking care of my health sooner. The thought of, what can I really do, weighed heavily in my brain. There has to be a first step though, and for me it’s strengthening my legs while not on my feet. It’s hard to not be able to just go to the gym and do a normal workout, and yet, for now, I have to start somewhere, and know that I’ll get there eventually. It’s been an eye opener, but I intend to keep them open now. Thanks for all that you do, your reminders are so important!

  18. I have been struggling for a long time with my weight. Between babies, back surgery, 3 years needing a wheelchair and zero self esteem I gained 100 lbs. I worked really hard and lost weight last year only 16 lbs but my goal was to function. I went from wheelchair in may to walking a 5k in November with my 10 yr old daughter. I have gained the weight back but can still function. I’m having so much trouble getting my head back in the right place. This article really hit home with how putting myself last makes me feel about myself. I think this could really help. Thank you so much!

    1. Hi Ashley: Thank you so much for your post! And you’ve been doing some amazing things – congratulations! You got this! 🙂

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