Helen Mirren’s 12-Minute Workout: The Fitness Routine She’s Followed for 60 Years

Helen Mirren workout: Dame Helen Mirren has spent over five decades in the spotlight, known for her powerful acting roles and graceful aging. Now at 80, she continues to impress audiences—not just on screen, but also with her commitment to health and fitness. One of her most surprising revelations? A simple 12-minute workout she’s done for over 60 years.

Helen Mirren’s 12-Minute Workout Routine

In a recent interview, Mirren shared that she follows a short daily routine originally created for female recruits in the Canadian Air Force. This basic yet effective plan doesn’t require any equipment or gym subscription.

She said, “I’m a big believer in the Canadian Air Force women’s exercise regime, which is 12 minutes.”

Even though the routine includes progressive difficulty levels, Helen modestly added, “I’ve never gotten past the second level, but it’s a nice little exercise program.”

What is the Canadian Air Force Exercise Plan?

Also known as the XBX Plan (10 Basic Exercises), this routine was created in the 1950s by Dr. Bill Orban for women in the Canadian Air Force.

The 12-minute workout includes:

• 30 seconds each of toe touching, knee raises, arm circles, and side bends

• 2 minutes of sit-ups

• 1 minute of chest and leg raises

• 1 minute of side leg-raises

• 2 minutes of push-ups (kneeling)

• 1 minute of leg lifts

• 3 minutes of running in place and hopping

It starts gently and becomes more challenging over time.

Why This Routine Works

• Time-efficient: Only 12 minutes per day

• No equipment needed: Can be done anywhere

• Gradual difficulty: Suitable for all fitness levels

• Balanced: Engages major muscle groups and improves flexibility and stamina

For Mirren, this routine has been the key to maintaining physical strength and energy well into her later years.

Helen’s Approach to Aging

Helen Mirren has been open about embracing aging. She told The Standard,

“I’m not interested in being young. I’m interested in being exactly who I am.”

She prefers the idea of being “life full” over youthful. Mirren says she didn’t expect to reach 79 and feels grateful for a life lived with and without modern technology.

Balancing Fitness and Diet

While consistent with her workout, Helen also enjoys occasional indulgences.

“I’m the first one at the fish and chips,” she admitted.

But she believes food choices affect mood and energy, adding:

“What you’re putting inside your body does influence how you feel about yourself.”

Her approach is realistic and sustainable: maintain balance, stay active, and allow for small treats.

Final Thoughts

Helen Mirren’s fitness journey proves that staying healthy doesn’t require intense gym routines or extreme diets. Her 12-minute daily workout, rooted in military practice, has helped her stay energetic and grounded for decades. With her positive attitude toward aging and simple health habits, she sets an example that fitness can be realistic and lifelong.

FAQs

Q1: What workout does Helen Mirren follow?
She follows the Canadian Air Force’s 12-minute XBX exercise plan.

Q2: Can beginners try this workout?
Yes, it starts at a very low intensity and builds up gradually.

Q3: Do I need gym equipment for the XBX routine?
No, it requires no equipment and can be done at home.

Q4: How long has Helen Mirren done this workout?
She has followed it for nearly 60 years.

Q5: Does she follow a strict diet?
Not strictly—she enjoys comfort food occasionally but emphasizes balance and self-awareness.

Q6: Is this workout suitable for seniors?
Yes, especially because it allows gradual progress and is designed to maintain mobility and strength.