How To Use Vibration Plates

Vibration plates are great for fitting in a quick and intense exercise session. They offer a full body workout that can be perfect for cardio and muscle toning. We’ve put together a 10 minute routine, consisting of 3 stages, to help you get to grips with how to use vibration plates so you can get the most out of your machine. See the step by step guide below.

Stage 1

Push Ups (30 Seconds, 30 Hz)

Perform as many push ups as you can within the 30 seconds. Keep your hands shoulder width apart on the vibration plate and ensure you have a straight back throughout. Try to stick to a nice controlled pace as you are going up and down.

Squats (30 Seconds, 30 Hz)

Move straight from push ups into squats. Standing on the vibration plate lower yourself so your knees are bent at a 90 degree angle. Then proceed to push yourself back up. Repeat this, keeping your back as straight as possible, for the 30 seconds.

Star Jumps (30 seconds)

Star jumps are added to the routine to increase the cardio element of the workout. They are a great way to keep your heart rate up.

This completes the first stage. Rest for 45 seconds then move on to stage 2.

Stage 2

Lunges (30 Seconds, 30 Hz)

Alternate legs with each lunge, ensuring your knee doesn’t go beyond your toes. Keep your back straight as you push your weight forward onto your front knee.

Crunches (30 Seconds, 30 Hz)

Move into position as quickly as possible. The key to crunches is rhythm. Try to keep your torso and legs moving together, at the same time, throughout the 30 seconds.

Star Jumps (30 Seconds)

Straight into 30 seconds of star jumps again. Ensure you keep doing the same repetitions or increased repetitions on each set.

This completes stage 2. Rest for 45 seconds and then proceed to repeat both Stage 1 and Stage 2 of the "How To Use Vibration Plates" workout guide.

Stage 3

Bicep Curls (30 Seconds, 30 Hz)

Holding the resistance straps with your palms facing upwards tuck your elbows into your body. Raise your arms up towards yourself, only going half way and then lower them back down. Repeat as many times as you can within the 30 seconds.

Plank (30 Seconds, 30 Hz)

The plank is a great way at the end of a session to use all of the major muscle groups. The tip is to keep your body as straight as possible, keeping your bum off of the ground.

This completes the 10 minute routine. If you want to increase the difficulty of your workout try increasing the power (Hz) or time that you perform each exercise for.

If you are still a bit unsure how to use vibration plates to get fit or reduce your body fat please do contact us or check out our selection of The Best Vibration Plate Exercises.