Helen Mirren's 12-Minute Secret

Helen Mirren "Woman In Gold" at Opening Ceremony of the 28th Tokyo International Film Festival, 2015. Photo by Dick Thomas Johnson under CC BY 2.0.

At 79, Dame Helen Mirren isn't trying to break fitness records — but she might just be redefining what "aging gracefully" really means. Behind the scenes of red carpets and high-profile roles, there's a decades-long ritual that's as unglamorous as it is oddly effective. And no, it doesn't involve a private trainer or a luxury gym.

It's a workout that dates back to the 1950s and takes just 12 minutes daily.

A Military-Inspired Routine That Refuses to Retire

The routine Mirren swears by is called the XBX Plan — shorthand for "Ten Basic Exercises" — a fitness program originally designed by the Royal Canadian Air Force for women stationed in remote bases without access to gym equipment.

Developed by Dr. Bill Orban in the late 1950s, the idea was simple: give women a structured, progressive fitness routine that they could do in a small space, with nothing but their body weight. Mirren has followed this plan "off and on" her whole life, as reported by the Independent, and remains a vocal fan.

She's even said that two weeks on the program is enough to give her the confidence to hit the gym again — or skip it altogether.

The entire workout clocks in at just 12 minutes. No equipment. No mirrors. No instructors yelling through a screen. And yet, it promises improvements in strength, flexibility, and cardiovascular health.

What the Workout Actually Looks Like

Don't let the low-tech vibe fool you. The XBX plan is organized into 48 progressively harder levels spread across four charts. You start slow — toe touches, arm circles, and side bends. But the goal is to build toward more intense reps — think dozens of sit-ups, leg raises, and even modified push-ups — all timed down to the second.

Each workout is broken into 10 exercises and capped at a 12-minute limit. Moves geared toward flexibility start you off, followed by core, leg, and arm work. The finale? A heart-pumping burst of cardio that demands you run in place and hop or combine steps with squat-like jumps.

And while Mirren reportedly prefers to work within levels one and two, that's partly the point; it's not about intensity for intensity's sake. It's about consistency, rhythm, and doing just enough to feel better in your body — today, not five pounds or five weeks from now.

Why This Still Works — And Why People Quit Anyway

Here's the magic: the plan builds on the core principle of progressive overload — slowly increasing difficulty to match your improving fitness. It also works across all planes of motion, encouraging your body to twist, bend, and stretch in ways most modern workouts don't prioritize.

But it's not all easy-going retro charm. The 51-page XBX booklet is dense and can be a barrier for some. It also makes assumptions — prescribing blanket levels based on age, without factoring in mobility or injury. While it's brilliantly low-tech, it's not exactly user-friendly in a TikTok world of slick tutorials and on-demand classes.

Still, there's something refreshingly unpretentious about it. You don't need to be fit to start. You just need 12 minutes and some floor space. It's that accessibility — not its difficulty — that's made this program endure across decades.

Why Mirren's Routine Is Making a Comeback

In a world constantly chasing the next boutique fitness trend, there's something grounding about a routine with no bells, whistles, or brand names attached. It feels honest. It doesn't care how you look doing it. And that's exactly why it resonates, especially for older adults who want to feel strong, mobile, and capable without having to perform for anyone else.

Mirren's approach isn't about being the fittest or flashiest. It's about feeling well enough to live fully — to keep working, traveling, and showing up for life with energy and ease. That's a goal that doesn't age out.

References: Helen Mirren's acting career spans six decades | Helen Mirren, 79, Does This 12-Minute Military Workout Every Single Day | Dame Helen Mirren, 79, does this 12-minute military workout every single day | Helen Mirren workout: How the star keeps fit at 76, in just 12 minutes a day