Helen Mirren, the epitome of grace and talent, has captivated audiences for decades. But beyond her acting prowess, she’s also admired for her seemingly ageless physique and vibrant energy. Her secret? A consistent 12-minute daily workout she’s reportedly used “off and on my whole life”. Intrigued, I decided to try it out for myself. Here’s my experience with incorporating the Royal Canadian Air Force’s XBX plan into my daily routine.
What is the Helen Mirren Workout?
The workout Mirren refers to is the Royal Canadian Air Force (RCAF) XBX plan, a fitness program developed in the late 1950s by Dr. Bill Orban. Originally designed for women in the Air Force, it aims to improve:
- Muscle strength
- Endurance
- Flexibility
- Cardiovascular efficiency
The XBX plan is a 12-minute routine consisting of 10 basic exercises. The program has 4 charts of ten exercises arranged in order of difficulty. Each chart is further divided into 48 levels, with 12 levels in each chart. The time limit for each exercise remains the same, but the number of repetitions increases at each level. The idea is to start at level one and gradually progress as you get fitter. Mirren herself has said, “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 program.”
Getting Started: Understanding the XBX Plan
Before diving in, I needed to understand the structure of the XBX plan. The original pamphlet can be a bit dense, but here’s a simplified breakdown:
- The Charts: The program consists of four charts, each with ten exercises arranged in increasing order of difficulty.
- The Levels: Each chart has multiple levels. You increase the number of repetitions as you progress through the levels.
- The Exercises: The exercises are a mix of calisthenics, stretches, and light cardio.
My Week with the 12-Minute Workout: A Daily Breakdown
Here’s how I structured my week, focusing on the first two charts of the XBX plan:
Important Note: It’s crucial to listen to your body and modify the exercises as needed. If you’re new to exercise, start with fewer repetitions and gradually increase as you get stronger.
Day 1: Chart One, Level One
- Exercises 1-4 (2 minutes total, 30 seconds each): Toe touches, knee raises, lateral (side) raises, arm circles. These are for flexibility and mobility as a warm-up.
- Exercise 5 (2 minutes): Partial sit-ups (4 repetitions).
- Exercise 6 (1 minute): Chest and leg raises (alternating, 4 repetitions).
- Exercise 7 (1 minute): Side leg raises (4 repetitions).
- Exercise 8 (2 minutes): Knee push-ups (3 repetitions).
- Exercise 9 (1 minute): Leg lifts (2 repetitions).
- Exercise 10 (3 minutes): Run and hop (50 repetitions).
My Thoughts: The first day felt surprisingly manageable. The exercises were simple, and the low number of repetitions made it easy to complete the routine within the 12-minute timeframe.
Day 2: Chart One, Level Two
I increased the repetitions slightly for each exercise, following the progression outlined in the XBX plan.
My Thoughts: I noticed a slight increase in intensity. The run and hop felt a little more challenging, but overall, it was still a relatively easy workout.
Day 3: Chart One, Level Three
Again, I increased the repetitions, pushing myself a little harder.
My Thoughts: My core was starting to feel it during the sit-ups and leg raises. The importance of proper form became more apparent as the repetitions increased.
Day 4: Chart Two, Level One
I switched to Chart Two, which introduces slightly different variations of the exercises.
- Exercises 1-4 (2 minutes total, 30 seconds each): Toe touches, knee raises, lateral (side) raises, arm circles.
- Exercise 5 (2 minutes): Rocking sit-ups (4 repetitions).
- Exercise 6 (1 minute): Chest and leg raises (alternating, 4 repetitions).
- Exercise 7 (1 minute): Side leg raises (4 repetitions).
- Exercise 8 (2 minutes): Knee push-ups (3 repetitions).
- Exercise 9 (1 minute): Leg overs (side rotation back stretch, 2 repetitions).
- Exercise 10 (3 minutes): Run and stride jumps (50 repetitions).
My Thoughts: The rocking sit-ups were a new challenge, engaging my core in a different way. The leg overs provided a nice stretch for my back.
Day 5: Chart Two, Level Two
I increased the repetitions on Chart Two, focusing on maintaining good form.
My Thoughts: I was definitely feeling the workout more intensely. My muscles were getting warmer and more flexible.
Day 6: Chart Two, Level Three
I pushed myself to complete the exercises with the increased repetitions, taking short breaks when needed.
My Thoughts: I found myself modifying the knee push-ups to full push-ups to challenge myself further. The 12 minutes were starting to feel like a legitimate workout.
Day 7: Rest or Active Recovery
I opted for a light yoga session to stretch and recover my muscles.
My Thoughts: After six days of the 12-minute workout, my body appreciated the gentle movements and focus on flexibility.
What I Learned from Helen Mirren’s 12-Minute Workout
- Consistency is Key: The biggest takeaway was the importance of consistency. Even a short daily workout can make a difference when done regularly.
- Simplicity is Effective: The XBX plan proves that you don’t need fancy equipment or complicated routines to get a good workout.
- Listen to Your Body: It’s essential to adjust the exercises and repetitions to suit your fitness level and avoid injury.
- It’s a Great Starting Point: The XBX plan is an excellent foundation for building a more comprehensive fitness routine.
- Time-Efficient: The 12-minute workout is perfect for busy days when you can’t squeeze in a longer session.
- Improved Energy Levels: I felt more energized throughout the day, especially on the days I did the workout in the morning.
- Increased Body Awareness: I became more aware of my body and the importance of proper form during exercises.
- Mental Boost: Completing the daily workout gave me a sense of accomplishment and improved my mood.
Who is this Workout For?
- Beginners: The XBX plan is ideal for those new to exercise, as it starts with simple exercises and gradually increases in intensity.
- Busy Individuals: The 12-minute timeframe makes it perfect for people with hectic schedules.
- Travelers: The workout requires no equipment, making it easy to do anywhere.
- People Seeking a Simple Routine: If you’re overwhelmed by complex fitness programs, the XBX plan offers a straightforward and effective solution.
- Those looking to improve overall fitness: The plan aims to boost muscle strength, endurance, flexibility, and efficiency of the heart.
Tips for Success with the XBX Plan
- Start Slow: Begin with Chart One, Level One, and gradually progress as you get fitter.
- Focus on Form: Proper form is crucial to avoid injury and maximize the effectiveness of the exercises.
- Be Consistent: Aim to do the workout every day, even if it’s just for 12 minutes.
- Listen to Your Body: Modify the exercises as needed and take breaks when necessary.
- Make it a Habit: Incorporate the workout into your daily routine by doing it at the same time each day.
- Stay Hydrated: Drink plenty of water before, during, and after your workout.
- Warm-up and Cool-down: Add a few minutes of light stretching before and after the workout.
- Track Your Progress: Keep a record of your level and repetitions to monitor your improvement.
- Find a Workout Buddy: Exercising with a friend can help you stay motivated and accountable.
Beyond the 12 Minutes: Enhancing Your Fitness Journey
While the XBX plan is a great starting point, consider incorporating other activities to enhance your fitness journey:
- Cardio: Add activities like walking, running, cycling, or swimming to improve your cardiovascular health.
- Strength Training: Incorporate weightlifting or bodyweight exercises to build more muscle mass.
- Flexibility: Practice yoga or Pilates to improve your flexibility and range of motion.
- Healthy Diet: Nourish your body with a balanced diet rich in fruits, vegetables, and lean protein.
- Rest and Recovery: Allow your body adequate rest to recover and rebuild muscle tissue.
The Verdict: Will I Stick With It?
After a week of following Helen Mirren’s 12-minute workout, I’m impressed by its simplicity and effectiveness. While it may not be a replacement for more intense workouts, it’s a fantastic way to stay active on busy days and maintain a baseline level of fitness. I plan to continue incorporating the XBX plan into my routine, gradually progressing through the levels and charts.
More than just a workout, it’s a reminder that taking care of your body doesn’t require hours in the gym or expensive equipment. Sometimes, all it takes is a little consistency and a commitment to moving your body every day. Thanks, Helen, for sharing your timeless secret to staying fit and fabulous!
