It’s official lockdown is back! Tighter restrictions have been creeping into our daily lives for several months, but as we face the second round of lockdown in the UK and across the globe our daily fitness and workout routines can suffer if we choose to be inactive. BX Plans, one of the oldest trends in home fitness, can help you beat those lockdown blues and keep unwanted pounds off. Based on the Royal Canadian Air Force fitness plan it has served as an easy and quick way to stay fit for over 70 years for many celebs and royals. In this article we explore the history of the plan and the benefits of its daily use during lockdown. BX Plans is available worldwide on Amazon in several languages and from the BX Plans website:

In our modern world of old is new and new is old, we think the 11 or 12-minute workout is new. In fact, many of these modern workout plans are rooted in the BX Plans fitness regime first devised over 70 years ago. In recent years research has confirmed that exercising 11 or 12 minutes a day can significantly boost health and fitness results.

BX Plans was created in the 1950s by Dr Bill Orban, a sports psychologist, for Canadian Air Force pilots.  As many pilots are sedentary or inactive for long periods of time, and based in remote locations, creating an effective workout was crucial. Dr Orban’s solution was the development of 5 basic exercises that create peak fitness which he termed 5BX Plans for men and XBX for women. These repetitive exercises were to be done daily for a short amount of time (11-minutes a day for men and 12- minutes for women).

It didn’t take long for BX Plans to become a social phenomenon and celebrities, royals and sports personalities worldwide began to use the workout trend. Today BX Plans is one of the best kept secrets in home fitness. In an interview Dame Helen Mirren says that members of the Royal Household, including Prince Charles share her view about the great benefits of using these workout plans.

As we enter a second round of lockdown restrictions including daily exercise will help focus the mind and keep the body fit. A recent survey on the effects of the first lockdown found that two in three adults struggled to maintain their weight. Participants in the online survey found managing their weight ‘very’ or ‘somewhat’ difficult during lockdown. Boredom and spending more time sedentary, or inactive, were some of the key reasons that caused individuals to snack more.  Rising levels of anxiety and stress were also key factors to blame.

Although longer workout regimes help to create stamina and fitness, for the average adult, facing a 60-minute daily workout can be daunting and hard to maintain week in week out. According to Dr Mosley, creator of the Fast Diet: “If you push yourself to the max for even a few seconds, there’s no need to exercise for very long at all.”

Short bursts of physical activity for 11 or 12-minutes a day in a targeted way can help adults stay fit and keep the pounds off during these stressful times.  A concentrated workout like this is also easy to maintain and requires no gym fees or special equipment.

Personal Trainer and author Krista Stryker who has devised her own 12-minute a day plan says: “Even if you don’t have access to your normal gym, bodyweight workouts can still be done at home, and when done right, can be even more effective than gym workouts. I’ve been doing mainly equipment-free workouts for nearly a decade now.”

BX Plans is a perfect solution for ‘lockdown living’ as it was created to be done in isolation and doesn’t require a lot of space. Many people will be entering another round of lockdown feeling anxious and worried. During these difficult times It is important to remember to take care of mental well-being and fitness is one of the best ways to achieve this.

To learn more about the BX Plans fitness book for men, women and children visit: