Helen Mirren’s 12-Minute Fitness Routine for Stellar Health

On Sep 6, 2025

Unveiling Helen Mirren’s Secret to Youth

Renowned Oscar-winning actress Helen Mirren, aged 80, is a shining exemplification of the benefits of dedicated fitness routines. Mirren maintains her vitality and agility with a 12-minute daily military workout, a regimen she has religiously adhered to for more than 60 years. This simple routine is not just a secret to her toned physique, but also her mental resilience.

The Historical Roots of the XBX Plan

The exercise plan that Helen Mirren swears by, known as the XBX (Ten Basic Exercises) plan, was devised in the late 1950s by Dr. Bill Orban for the Royal Canadian Air Force. The intention behind the plan was to provide female air force personnel a way to enhance their overall fitness levels without the need for expensive gym equipment or facilities. This workout plan focuses more on building vitality, agility, strength, and mental resilience as opposed to bulging muscles.

The XBX program is organized into four progressive charts, each featuring 10 exercises. As you move up the charts, the number of repetitions increases while the time spent on each exercise remains the same.

Helen Mirren’s Take on the XBX Plan

Mirren, who confessed to typically sticking to the first two charts and “never getting past the second level,” finds the flexibility and personalization of the plan appealing. Users can start gently and gradually customize the plan to meet their needs. The simplicity and practicality of the XBX program are its key benefits, according to Los Angeles-based celebrity personal trainer Kollins Ezekh.

Breaking Down the 12-Minute Routine

The workout plan is as follows: exercises 1-4 serve as a warmup, improving flexibility and mobility (2 minutes total); exercise 5 targets the abs and thighs (2 minutes); exercise 6 focuses on the back, glutes, and hamstrings (1 minute); exercise 7 works the side thighs (1 minute); exercise 8 strengthens the arms, chest, and shoulders (2 minutes); exercise 9 builds waist flexibility and hip/side strength (1 minute); and exercise 10 is a cardio finisher (run/jump for 3 minutes).

Expert Tips for the XBX Plan

Ezekh suggests that anyone attempting this exercise routine for the first time should take it slow. Rushing through the stages in a bid to see quick results can lead to injury or burnout. He advises treating it like a marathon rather than a sprint and investing the time to build a strong foundation.

According to Ezekh, the XBX routine “covers strength, flexibility, and endurance, so you’re getting a well-rounded session even though it’s short.” For older adults or individuals dealing with health concerns, he recommends obtaining clearance from a doctor before beginning this routine. He concludes, “fitness doesn’t always have to be complicated. A little consistency every day goes a long way.”

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