Helen Mirren’s Timeless Fitness Secret: A Simple 12-Minute Workout
At 80 years old, Helen Mirren continues to shine, not just in her acting career but also in her commitment to fitness. The Oscar-winning actress recently shared that she has been following a quick, 12-minute military workout every day for over six decades.
This workout, known as the XBX (Ten Basic Exercises), was created in the late 1950s by Dr. Bill Orban for the Royal Canadian Air Force. It was designed to help female personnel maintain their fitness without needing access to gyms or equipment.
Mirren expressed her strong belief in the XBX method during an interview with Women’s Health, highlighting how accessible it is for everyone. The workout includes four progressive charts, each with 10 exercises, and allows users to advance through a total of 48 levels. As individuals progress, the number of repetitions increases while the exercise duration remains the same.
The original XBX pamphlet emphasizes that fitness is about vitality, agility, strength, and mental resilience rather than just muscle size.
How the XBX Workout Works
The XBX workout is structured as follows:
- Warmup (2 minutes): Exercises 1-4 to enhance flexibility.
- Core and Thighs (2 minutes): Exercise 5 targets these areas.
- Back and Glutes (1 minute): Focused on strengthening these muscles.
- Side Thighs (1 minute): Exercise 7 works on lateral strength.
- Upper Body (2 minutes): Exercise 8 strengthens arms, chest, and shoulders.
- Flexibility (1 minute): Exercise 9 promotes waist and hip strength.
- Cardio Finisher (3 minutes): A quick run or jump to wrap up.
Mirren, who typically sticks to the first two charts and admits she has “never gotten past the second level,” appreciates how the workout allows beginners to start slowly and adjust it to fit their needs.
Kollins Ezekh, a personal trainer based in Los Angeles, notes that the XBX program’s biggest advantages are its simplicity and practicality. With only 12 minutes needed each day, it’s an ideal option for busy individuals.
He emphasizes, “You don’t need a gym or equipment—just your commitment for a short time each day.” He also points out that the workout covers strength, flexibility, and endurance, creating a well-rounded routine despite its brevity.
Ezekh advises newcomers to pace themselves and avoid rushing through the levels. “Treat it like a marathon, not a sprint. Building a strong foundation is key,” he cautions. It’s also recommended that older adults or those with health concerns speak to a doctor before starting any new workout routine.
In conclusion, Helen Mirren’s dedication to her 12-minute workout is a testament to the idea that fitness doesn’t need to be complicated. With a little consistency every day, anyone can make a big impact on their health.
