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Dame Helen Mirren says you don't need to join an expensive gym to follow the 12-minute workout she's done every day for the last 60 years, writes Fiona Callingham
By Russell Taylerson-Whyte · 13 May 2025
FIT FOR STARDOM: Dame Helen Mirren employs the Canadian Air Force XBX Plan to stay healthy (Image: Getty)
Dame Helen Mirren, the Oscar-winning actress with a career spanning six decades, has revealed her secret to staying fit and healthy. The 79-year-old star, known for her roles on stage and screen, has been following a simple 12-minute exercise routine for an impressive 60 years.
The actress recently shared that she doesn’t believe in expensive gym memberships or equipment, stating: “[Exercise] doesn’t mean joining expensive gyms.” Instead, she is a firm advocate of the Royal Canadian Air Force (RCAF) women’s exercise regime, also known as XBX or the 10 basic exercises.
Speaking to Women’s Weekly, Dame Helen explained: “I’m a big believer in the Royal Canadian Air Force (RCAF) women’s exercise regime, which is 12 minutes.” This fitness programme, popularised in the late 1950s, was designed to improve the physical condition of women in the air force. The XBX plan pamphlet reveals that more than 600 girls and women contributed to the creation of this effective home workout routine.
It focuses on enhancing muscle strength and endurance, flexibility, and heart efficiency, reports the Express. According to Women’s Health, the XBX regimen consists of four charts of 10 exercises, each progressively more challenging than the last.
The pamphlet indicates that these charts are divided into 48 levels, spanning four distinct tiers. “The time limit for each exercise remains the same in all charts, but the number of times the exercise is performed increases at each level within each chart,” it reads.
Take Chart Two’s second exercise, for example: it’s executed 12 repetitions at level 18 and 14 at level 19. A universal structure is maintained throughout all the charts:
XBX’s golden rule is clear: “Do not move up to the next level until you can do your present level, without excessive strain or fatigue, in the 12 minutes”.
Dame Helen Mirren, whose fitness exploits are renowned, swears by Charts One and Two for her regular workout. It should be noted that Chart Two mirrors Chart One, save for select variations:
Chart One
Chart Two
Approaching her 80th birthday in July, the esteemed actress shared: “It is an exercise regime that starts from very low and easy, then if you follow it through it can become quite difficult. I’ve never gotten past the second level, but it’s a nice little exercise programme.”
We’re constantly reminded of the significance of physical activity for our health and overall wellbeing; it’s pivotal in staving off frailty as we age. Echoing this sentiment, the NHS suggests aiming for at least 150 minutes of moderate-intensity exercise every week.
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