12 minute exercise plans for men and women developed by the Royal Canadian Air Force (RCAF)

5BX Plan for men

XBX Plan for women

Prince Philip kept fit with this 11-minute Canadian workout known as 5BX – “The workout was developed in 1956 to help get members of the Royal Canadian Air Force into shape without the need for equipment, but it gained widespread popularity

How a Half-Century-Old Exercise Plan and 12 Minutes a Day Could Make You Your Fittest Yet

Helen Mirren works out like the Royal Canadian Air Force

XBX Age Goals and Rep Repeats ScheduleUse this table to find your goal level and how many days to stay at each level on the way

Here are links to the exercises for levels 1-1213-2425-36 and 37-48. The age goals and rep repeats schedules for 5BX, the regime for men, are here.

5BX Age Goals and Rep Repeats ScheduleUse this table to find your goal level and how many days to stay at each level on the way.

To see how many days you should maintain a level before moving up the the next one, click here. You can replace the running in place with a half-mile run or a one-mile walk. Here are links to levels 2345 and 6.

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