The 5BX is a popular Canadian Airforce exercise plan for pilots developed in the 1960s. It was a complete 11 minute bodyweight workout developed for pilots stationed in areas without a gym. Some of the original 5BX are considered outdated so I have substituted them with more modern equivalents. 5BX won't get you ready to run a marathon but it is a great workout you can do in 11 minutes anywhere.


Bend at the waist and reach down as far as you can 3 times.


Lie on floor with hands behind head with feet on ground and knees up in air. Lift chest up to raise shoulders off ground.

Repeat 3 times.

Bird Dogs.

Get down on all fours. Stick left hand and right leg out. Alternate.

Repeat 3 times.


Rest on floor face down push up with arms. Repeat 3 times.

Jumping Jacks.

Stand up straight. Jump up and put feet apart and arms up. Jump again back to start position.

Repeat 3 times.

Repeat the exercises 4 times for a HIIT workout.

Disclaimer: You should always consult a medical professional before starting any workout program.