She’s dame fit!
Helen Mirren is turning 80 this July, but her energy could put a rookie cadet to shame — and it’s all thanks to a quick and classic military-style workout that clocks in under 12 minutes.
The award-winning actress told British Vogue that she is “a big believer” in a no-frills routine first developed in the 1950s to help women in the Royal Canadian Air Force (RCAF) stay fit.
“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,” she said.
“Nothing extreme, but you need to do it every day. That’s a great start, because it’s all to do with taking control of yourself. I’m incredibly lazy and if I can avoid doing it, I will, but every now and then I pull myself back and do what I know works.”
The workout was originally laid out in a guide called XBX — short for “Ten Basic Exercises” — and is famous for its simplicity and accessibility.
The entire circuit is designed to be progressive — you increase reps as your fitness improves, but the time commitment stays at a grand total of 12 minutes.
“Physical fitness does not mean bulging muscles nor is it the exclusive property of men,” the manual’s foreword reads. “The ten exercises in this booklet have been carefully selected and their manner of use has been designed to enable women to achieve physical well being for optimum living.”
Here’s a typical 11- to 12-minute version of the XBX Plan.
Stretching (toe touches)
Loosen up with gentle forward bends.
Knee lifts (marching in place)
Get the heart pumping with exaggerated high-knee steps.
Arm circles
Improve shoulder mobility with forward and backward rotations.
Side leg raises
Strengthen hips and thighs with standing side kicks.
Push-ups (wall or floor)
Build upper body strength with classic push-ups — use the wall for a modified, low-impact version.
Back extensions (superman pose)
Lie on your stomach and lift arms and legs slightly to engage the back.
Torso twists
Hands on hips, gently rotate side-to-side for core flexibility.
Leg lifts (lying down or standing)
Strengthen lower abs and hip flexors.
Running in place
Light jogging on the spot for cardio.
Cool-down walk and deep breathing
Wind down gently.
While the routine may be spartan, Mirren’s philosophy on aging with joy is far from harsh.
“My advice is to work from the inside out,” she told British Vogue.
“First of all, take control of your diet and find one that makes you feel good. I’m the first one at the fish and chips, but what you’re putting inside your body does influence how you feel about yourself, so start there. The next thing is exercise, which doesn’t mean joining expensive gyms.”
So if you’ve got a spare 12 minutes and a floor, you’ve got no excuse. Dame Mirren commands it.
