Helen Mirren shares the 12-minute military workout she's done to stay fit for 60 years

Helen Mirren is working as hard as ever, and that also applies to her fitness regime. The actress has been busy promoting the second series of Mobland and her new film, A Talent for Murder, but off set she’s keeping just as active.

The Hollywood star recently revealed she’s a fan of a 12-minute bodyweight workout and has been doing it for years. It might sound quite unusual, but the workout was developed in the 1950s for women in the Royal Canadian Air Force (RCAF). Helen says following this program has meant she’s never needed to join a gym. It's a strength training workout anyone can do with a yoga mat, from anywhere in the world.

Dr Bill Orban, an academic and pioneer in health and fitness, created the XBX (10 basic exercises) format to encourage RCAF women to improve their fitness. It features four charts and 10 exercises, arranged in order of difficulty. The 10 exercises should always be done in the same order and for the same amount of time: 12 minutes.

A pamphlet, published in the 1960s, explaining the regime states: “The ten exercises in this booklet have been carefully selected and their manner of use has been designed to enable women to achieve physical wellbeing for optimum living.” It says the exercises have been designed to improve muscle tone, strength and endurance, as well as flexibility and heart health.

Speaking to Woman’s Weekly, Helen says: "It's 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 exercise program."

How to do the XBX routine

Try it for yourself

• CHART ONE:
  • Exercises 1 to 6: toe touches, knee raises, lateral (side) raises, arm circles
  • Exercise 5: Partial sit-ups
  • Exercise 6: Chest and leg raises
  • Exercise 7: Side leg raises
  • Exercise 8: Knee push-ups
  • Exercise 9: Leg lifts
  • Exercise 10: Run and hop
• CHART TWO:
  • Chart two is the same as chart one with some substitutions.
  • Exercise 5: Rocking sit-ups
  • Exercise 9: Leg overs (side rotation back stretch)
  • Exercise 10: Run and stride jumps

What do each of the exercises mean?

You can find a detailed explanation and diagram of each exercise in the booklet, but each exercise focuses on one of the programme's goals (muscle strength, endurance, flexibility, and heart efficiency).

All four charts follow the same format:

• Exercises 1 to 6: Flexibility and mobility, warm-up
  • Time: 2 minutes (30 seconds for each exercise)
• Exercise 5: Strengthening "the abdominal region and the muscles at the front of the thighs"
  • Time: 2 minutes
• Exercise 6: Strengthening the muscles in the "back, the buttocks, and the backs of the thighs".
  • Time: 1 minute
• Exercise 7: Concentrates on the "muscles of the sides of the thighs".
  • Time: 1 minute
• Exercise 8: For the "arms, shoulders, and chest".
  • Time: 2 minutes
• Exercise 9: For "flexibility in the waist and for strengthening the muscles of the hips and sides".
  • Time: 1 minute
• Exercise 10: Concentrates on the "conditioning of the heart and lungs", i.e. cardiovascular or aerobic fitness.
  • Time: 3 minutes

Starting at level one, you move through the levels until you can do the last one "without excessive strain or fatigue". Exercise time remains the same, but the number of repetitions increases with the level. This makes the exercise harder.

As Helen says she's never progressed past the second level, she'll finish her workouts on chart two, which is page 13 of the booklet.

If you're stuck for how to do the workout, you can also follow the video demonstration that appeared on Lorraine with expert personal trainer Shakira Akabusi, below.

Helen Mirren’s 12-Minute Fitness Routine You Can Do at Home | Lorraine - YouTube

Watch On

Benefits of Helen’s XBX workout

1. It's quick

This workout takes just 12 minutes out of your day. Research in The Lancet shows that adding 10 minutes of physical activity a day could prevent up to 15% of deaths in the general population.

We can all find 10-15 minutes a day to move our bodies.

2. Anyone can do it

This 12-minute workout suits anyone, whether you’re new to exercise or you’ve been strength training for years.

Once you’ve mastered each move, you’ll be able to up the reps and perhaps add in equipment like light dumbbells.

Helen Mirren has been doing this routine for decades, showing that the fundamentals of exercising for health and longevity have not changed over the years. While she only does the first two levels, you can progress to through all four charts.

3. Improves your heart health

Regular exercise is essential for our cardiovascular health and for lowering the risk of heart disease, stroke and high blood pressure.

Dr Bill Orban chose these exercises for military personnel, but they will be effective for all of us. The running, hopping and stride jumps will raise your heart rate and get your blood pumping, which is great for heart health.

4. Improves your strength

Each chart is a great full-body workout and includes compound moves. These work multiple muscles at the same time. The sit-ups and leg lifts will improve your core strength, while the push-ups are essential in any upper-body workout.

Strengthening your muscles and joints may prevent injuries, help you maintain independence, and keep you mobile and flexible with age. It will also improve your bone strength, which is essential for women who are menopausal or postmenopausal. As oestrogen levels fall, it can impact bone density and lead to health issues, such as osteoporosis.

5. Helps with weight management

Regular strength training is important for weight management, especially for women.

Moderate to vigorous exercise will burn more calories and help you lose weight, if that’s your goal.