Helen Mirren's 12-Minute Daily Workout: Testing the XBX Plan's Enduring Fitness Legacy
Helen Mirren's illustrious acting career has spanned six remarkable decades, showcasing her versatility across stage and screen. Yet, one constant throughout her life has been her commitment to a specific fitness routine. The 80-year-old Oscar winner has revealed she follows the XBX plan, a 1950s workout programme originally developed for the Royal Canadian Air Force, which she has practiced "off and on my whole life."
The XBX Plan: A 12-Minute Bodyweight Revolution
Mirren explained to Hello! magazine that the programme "just very gently gets you fit" through its structured 12-minute sessions. The plan exclusively uses bodyweight exercises, aligning perfectly with Mirren's philosophy that exercise doesn't require expensive gym memberships. After discovering the original 51-page XBX booklet online, I decided to put this vintage workout to the test.
The XBX programme features 10 basic exercises performed within strict time limits, with 48 progressive difficulty levels. Each level increases the repetition count slightly, while every 12 levels introduces more challenging exercise variations. The programme provides age-specific targets, suggesting level 30 for 26-30 year olds and level 16 for those aged 46-50.
My Experience with the XBX Workout
Following the booklet's instructions to "start at level one," I began with the foundational exercises. The initial level felt gentle and accessible, featuring movements like toe touches, knee raises, and partial sit-ups. As Mirren promised, it provided a "gentle" introduction to movement that felt refreshing after hours at a desk.
Curious about the programme's progression, I then attempted level 30, which proved substantially more demanding. The flexibility-focused opening exercises required 74 repetitions within two minutes, creating a rushed feeling that compromised form. Straight-leg sit-ups and chest-and-leg raises (similar to Superman exercises) challenged my core effectively within their time limits.
The strict timing created a HIIT-like intensity, elevating both heart rate and breathing. However, exercises like side leg raises became hurried affairs, with nearly one repetition per second required to meet targets. By the session's conclusion, my abdominal muscles felt thoroughly worked, while larger muscle groups received less attention.
Why the XBX Plan Has Endured
What makes this 1950s programme remarkable is its implementation of progressive overload - gradually increasing workout intensity to drive continuous fitness improvements. The structured progression system represents one of the plan's strongest features.
Additionally, XBX excels at promoting mobility through movements across all three planes of motion: sagittal (forward/backward), frontal (side-to-side), and transverse (rotational). Unlike many modern workouts that focus predominantly on sagittal movements like squats and press-ups, XBX incorporates bending and twisting exercises that left my spine feeling remarkably mobile.
The programme's accessibility deserves particular praise. Requiring just 12 minutes and no equipment, with difficulty options spanning most fitness levels, it democratises exercise for anyone with floor space.
Limitations and Modern Considerations
Despite its strengths, the XBX plan has limitations. For individuals seeking significant strength gains, bodyweight exercises alone may eventually plateau. The male-oriented 5BX version offers more advanced movements, but weight training remains the obvious solution for substantial strength development.
The programme's "cookie-cutter" approach presents another challenge. Like many standardized workout plans, it doesn't account for individual differences in mobility, strength, or anatomy. Exercises like toe touches and lateral bends may prove difficult for those with limited flexibility.
Furthermore, the booklet's presentation - dense with charts and numbers - feels dated compared to modern video workouts. The learning curve required to understand the system might deter some potential users.
The Ultimate Fitness Lesson
The most valuable insight from testing Mirren's workout is that the XBX plan works for her, demonstrating remarkable consistency over decades. In an era of constantly evolving fitness trends, such longevity speaks volumes.
This experience reinforces a fundamental fitness truth: the most effective exercise routine is one you'll consistently perform. Whether it's the progressive XBX plan, CrossFit classes, Pilates sessions, or regular dog walks, finding enjoyable movement forms creates sustainable fitness foundations. Mirren's six-decade commitment to her 12-minute routine proves that sometimes, the simplest approaches yield the most enduring results.
