Helen Mirren is known for her grace, beauty, and impeccable style—but it’s her approach to fitness that’s truly inspiring. At 78 years old, the award-winning actress maintains a toned and strong physique, all while promoting the importance of longevity through mindful movement. While you might expect her to have an intense workout regimen, Mirren’s secret to staying fit is much more approachable and effective than you’d think: a 12-minute workout routine.
So, what’s the secret behind her fitness success? Let’s break it down.
Why a 12-Minute Workout?
Helen Mirren believes in fitness that is efficient, practical, and sustainable, and her 12-minute routine embodies just that. As we age, it becomes even more important to maintain muscle strength, flexibility, and cardiovascular health. A short, focused workout can deliver significant benefits without overburdening your body.
Mirren’s routine includes exercises that target strength, mobility, and balance—essential components of a long, healthy life. Plus, the brevity of the workout makes it perfect for those with busy schedules who still want to stay fit.
Helen Mirren’s 12-Minute Workout Breakdown
Helen’s 12-minute workout routine consists of a mix of bodyweight exercises that engage different muscle groups, helping to improve flexibility, tone muscles, and increase endurance.
- Squats (2 minutes)
- Squats are a fantastic lower-body exercise that strengthens your legs and glutes while improving balance and coordination.
- How to do it: Stand with feet shoulder-width apart, bend your knees, and lower your hips as if sitting in a chair. Keep your chest up, back straight, and knees behind your toes. Press through your heels to return to standing.
- Push-Ups (2 minutes)
- Push-ups help strengthen the upper body, particularly the chest, arms, and core. Helen often opts for modified push-ups to reduce strain on the joints.
- How to do it: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body toward the floor, keeping your core engaged, then push back up. For a modified version, perform the push-ups on your knees.
- Lunges (2 minutes)
- Lunges are excellent for improving leg strength and balance while toning the thighs and glutes.
- How to do it: Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push through the front foot to return to standing, then alternate legs.
- Planks (2 minutes)
- Planks are a great way to engage the entire core and improve overall stability.
- How to do it: Start in a forearm plank position, ensuring your body is in a straight line from head to heels. Engage your core and hold for as long as you can, focusing on controlled breathing.
- Standing Oblique Twists (2 minutes)
- These twists are perfect for targeting the obliques (side abs) and improving spinal mobility.
- How to do it: Stand with feet shoulder-width apart, arms bent at 90 degrees, and elbows at your sides. Twist your torso to one side, bringing your elbow toward the opposite knee, then twist to the other side. Keep the movement controlled, focusing on engaging your core.
- Supermans (2 minutes)
- The Superman exercise targets the lower back, glutes, and shoulders, helping to improve posture and strengthen the posterior chain.
- How to do it: Lie face down on the floor, with arms extended in front of you. Lift both arms and legs off the ground simultaneously, squeezing your glutes and lower back muscles. Hold briefly, then lower back down.
Benefits of Helen’s 12-Minute Routine
- Simplicity: The beauty of this routine is that you don’t need any equipment or a lot of space. It’s a workout you can do at home, in the park, or even in a hotel room.
- Time-Efficient: In just 12 minutes, you can engage every major muscle group and improve your strength, balance, and flexibility.
- Longevity: This workout is designed with longevity in mind, focusing on functional movements that can be sustained over a lifetime.
- Consistency: By keeping the workout short and accessible, Mirren emphasizes the importance of consistency. It’s not about doing hours of exercise, but about incorporating movement into your daily routine.