What if just 12 minutes a day could sharpen your posture, boost energy, and maybe even keep you glowing like Helen Mirren? Sounds wild, but that’s the promise of the XBX Workout — a no-frills Royal Canadian Air Force program from the ’50s that’s suddenly back on TikTok.
I’ll be honest, I laughed at first: 10 bodyweight moves in 12 minutes? Really? But after one week, my mid-afternoon slump vanished, and I caught myself standing taller.
If you’re short on time and hate gym equipment, this routine might be a hidden gem.
Breaking Down the XBX Plan
XBX (Ten Basic Exercises for Women) is built around 10 progressive “charts.” You start with just a handful of reps and add more as you level up. The moves are simple: arm circles, knee bends, partial sit-ups, side bends, and a quick stationary run at the end.
No gym, no gear — just floor space. The idea is 12 minutes daily, gradually climbing through the charts. Chart 1 might be 5–10 reps, while Chart 10 hits 20+. Plenty of YouTube demos show the form if the old manuals feel dated.
Why People Still Swear by It
Helen Mirren credits it for staying fit for decades. Reddit calls it “HIIT’s grandma” — low-impact, but sneaky good for endurance and flexibility. Some users track VO₂ max gains of 10–15% in a month. I hit Chart 3 and already feel my core tighter and runs smoother.
Bonus: the plan is almost injury-proof since you pace yourself. Women’s Health even praised it as “hormone-friendly” because it avoids stress spikes.
The Downsides
It’s not perfect. The manual’s lingo is old-school (“leg lifts” without pictures can confuse). There are no rest days built in, so if you push too hard, DOMS hits. Heavier athletes might find it underwhelming. And yes, a lot of people stall around Chart 5 unless they mix in music or fresh tweaks.
Why It Fits 2025
We’re all stretched thin, and 12 minutes feels doable. Studies show it stacks up to modern interval training for fat burn. Plus, it’s free — old PDFs are online if you don’t want to buy a guide. Celeb twist? Helen mixes it with dance, which sounds like a fun way to keep variety.
Who here has tried XBX? What chart are you on, and how did you keep it interesting? Drop your mods for wrists, knees, or backs.
Anyone blending it with 5BX for couples?
Let’s share tips and build an XBX survival guide right here.
I’ll be honest, I laughed at first: 10 bodyweight moves in 12 minutes? Really? But after one week, my mid-afternoon slump vanished, and I caught myself standing taller.
If you’re short on time and hate gym equipment, this routine might be a hidden gem.
Breaking Down the XBX Plan
XBX (Ten Basic Exercises for Women) is built around 10 progressive “charts.” You start with just a handful of reps and add more as you level up. The moves are simple: arm circles, knee bends, partial sit-ups, side bends, and a quick stationary run at the end.
No gym, no gear — just floor space. The idea is 12 minutes daily, gradually climbing through the charts. Chart 1 might be 5–10 reps, while Chart 10 hits 20+. Plenty of YouTube demos show the form if the old manuals feel dated.
Why People Still Swear by It
Helen Mirren credits it for staying fit for decades. Reddit calls it “HIIT’s grandma” — low-impact, but sneaky good for endurance and flexibility. Some users track VO₂ max gains of 10–15% in a month. I hit Chart 3 and already feel my core tighter and runs smoother.
Bonus: the plan is almost injury-proof since you pace yourself. Women’s Health even praised it as “hormone-friendly” because it avoids stress spikes.
The Downsides
It’s not perfect. The manual’s lingo is old-school (“leg lifts” without pictures can confuse). There are no rest days built in, so if you push too hard, DOMS hits. Heavier athletes might find it underwhelming. And yes, a lot of people stall around Chart 5 unless they mix in music or fresh tweaks.
Why It Fits 2025
We’re all stretched thin, and 12 minutes feels doable. Studies show it stacks up to modern interval training for fat burn. Plus, it’s free — old PDFs are online if you don’t want to buy a guide. Celeb twist? Helen mixes it with dance, which sounds like a fun way to keep variety.
Who here has tried XBX? What chart are you on, and how did you keep it interesting? Drop your mods for wrists, knees, or backs.
Anyone blending it with 5BX for couples?
Let’s share tips and build an XBX survival guide right here.
1
