Helen Mirren, at 80, continues to advocate for a simple 12-minute workout routine that has proven effective since the 1960s, demonstrating the benefits of consistency in fitness.
Helen Mirren, the acclaimed Oscar-winning actress, is not only known for her impressive acting career but also for her commitment to fitness. At 80 years old, she has revealed that she has maintained a daily 12-minute military workout routine for over six decades.
This workout, known as the XBX (Ten Basic Exercises) program, was developed in the late 1950s by Dr. Bill Orban for the Royal Canadian Air Force. The regimen was designed to enhance the overall fitness of female air force personnel without the need for gyms or elaborate equipment.
In a recent interview with Women’s Health, Mirren expressed her strong belief in the effectiveness of the XBX system, highlighting its accessibility. The program consists of four progressive charts, each featuring ten exercises. Participants can advance through a total of 48 levels, with 12 levels per chart. While the duration for each exercise remains constant, the number of repetitions increases as users progress.
The original Royal Canadian Air Force pamphlet accompanying the XBX program emphasizes a holistic approach to fitness, focusing on vitality, agility, strength, and mental resilience rather than merely building muscle mass.
Mirren has shared that she typically remains within the first two charts of the program and admits, “I’ve never gotten past the second level.” She appreciates that the XBX allows users to start at a comfortable pace and gradually adapt the plan to their individual fitness needs.
Kollins Ezekh, a celebrity personal trainer based in Los Angeles, noted the key advantages of the XBX program. “You don’t need a gym, equipment, or even much time — it’s just 12 minutes a day,” he told Fox News Digital. “That makes it realistic for busy people who struggle to stay consistent with workouts.”
Ezekh further explained that the routine encompasses strength, flexibility, and endurance, providing a well-rounded workout despite its brevity. For newcomers to the program, he advised pacing themselves. “People tend to want results fast, but if you skip ahead too quickly, you increase the risk of injury or burnout,” he cautioned. “I’d recommend treating it like a marathon, not a sprint — take the time to build a strong foundation.”
For older adults or individuals with health concerns, Ezekh recommends obtaining medical clearance before starting the program. He concluded, “Overall, I think it’s a great reminder that fitness doesn’t always have to be complicated. A little consistency every day goes a long way.”
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