Power Plate — Specialized Workouts

How many calories do you burn with a Vibration Machine?

The Power Plate works by giving you a high-speed workout using multi-directional vibrations to contract and relax your muscles. The vibrations cause your body to work harder to maintain stability, thereby making even standing still on the machine a workout. 

The technology was originally designed to help Russian cosmonauts prepare their bodies for the adverse effects of weightlessness in space, so it’s no wonder the results are out of this world! 

Of course, there’s much more you can do on the Power Plate than simply stand still. You can squat, stretch, lunge, plank and even perform yoga poses as you vibrate your way to fitness.

Perfect for cool down stretches

According to our research on popular gym equipment, we found that the piece of equipment that is used the least in gyms is the Powerplate. As such it’s the piece of equipment you’re mostly likely to find available for a workout in a gym. When it’s busy in the gym, rather than just waiting for the next machine to be free, it’s a much more effective use of time to use the Powerplate for a stretching and body conditioning cooldown.

This workout is best completed after a treadmill, or other leg focused workout. Hold each stretch for between 20 and 30 seconds, and make sure to repeat the exercises on both legs:

  • Standing hamstring stretch
  • Standing glute and hip stretch
  • Standing calf stretch
  • Calf massage (lying down on the floor with calves rested on the machine)

Increased muscle strength

The norm is for your muscles to contract one or two times a second but the vibrations on a Power Plate result in a massive 30 to 50 contractions a second. Some people claim that 10 minutes on this machine can bring the same results as a 60-minute conventional workout because it works out many muscle groups at the same time.

Enhanced muscle building

Using the Power Plate to perform exercises such as press ups or a plank will mean your arms, chest and core will have to work harder to stay in position. Over time, this can help to improve core strength and stability.

Increased bone mass and mineral density

Studies have shown that the Power Plate machine can improve bone density without adding load to the body, which can help the body defend against osteoporosis. And because the machine is kind on your joints it’s suitable for all ages and abilities.

Increased flexibility and mobility

Using the Power Plate to perform your stretches has been shown to be more effective than stretching alone before or after your workout, according to a study published in the International Journal of Sports Physiology and Performance.

Improved balance

The vibrations force your body to work harder to maintain balance and stability, therefore over time the muscles in your back, abdomen and pelvis will get stronger, giving you a more stable core.

Immediate improvement in blood and circulation

Did you know that you can also use the Power Plate to get a massage? Research has shown that these relaxing massages can significantly increase the circulation in your arms and legs, which helps you recover quicker and remove waste products, such as lactic acid, from your muscles.

Cellulite buster

According to a study by the SANADERM Professional Clinic for Skin Disease and Allergology in Germany, six months of Power Plate training reduced cellulite on buttocks and thighs by a massive 32.3%.

We know, we know, you can’t wait to give it a go! So here’s a quick Power Plate workout you can try when you’re next in the gym. If it’s your first time stepping up to the Plate, try each exercise for no more than 30 seconds.  

  • Stand upright with knees slightly bent and engage your stomach muscles
  • Squat: stand with feet shoulder width apart, drop into a squat position and hold 
  • Plank: place feet shoulder width apart and rest both elbows on the plate 
  • Lunge: step one foot forward onto the plate then repeat with other leg 
  • Push-up: assume a press-up position with both hands on the plate
  • Massage calves: lie on your back and rest your lower legs on the machine
  • Massage arms: kneel alongside the machine and, one at a time, rest an arm on the machine.

If you want further advice or a demo before trying out the Power Plate, simply ask a member of the team who will be more than happy to help you.

Full Bodyweight Workout

Completing all five exercises = 1 round. Perform each exercise for the amount of time that suits your ability.

Beginners: 30 seconds on 30 seconds rest. Complete 5 rounds.
Intermediate: 20 seconds on 10 seconds rest. Complete 5 rounds.
Advanced: 30 seconds each, back to back. Complete 7 rounds.

The Power Plate theory: sending vibrations through your muscles during exercise causes them to contract up to 50 times per second, which boosts their exertion by 300% compared with doing the same workout on the floor.

The result: longer, leaner muscles in a third of the time.

‘Muscles have to become completely fatigued to gain lean, toned mass,’ explains Ronnie Kublova, master trainer at Powervibe Fitness Studio, London.

Muscle fatigue and failure is a good gauge of intensity, meaning micro-tears have been created in the muscle, which are subsequently repaired and grow back stronger.

‘This only takes a minute on the power plate.’ Do three circuits of the workout three times a week on a vibration speed of 35MHz.

Do each move for 60 seconds with a 15-second rest in between. Shake a leg.

The expert: Ronnie Kublova, co-founder at Powervibe Fitness Studio*

Calories burned: 300 in 15 minutes

The oscillating vibrations from the Vibration Machine transmit energy to the body which causes the muscles to contract and relax. Just in the same way as during normal exercise, the contraction and subsequent relaxation of the muscles burns energy.

A vibration machine causes this reaction from the muscles multiple times in each second. Therefor it doesn’t take long before your whole body is tingling and warm. Just as you would experience during a high intensity workout.

Traditional strength and power training determines the load on the muscles by the weight lifted. With the Vibration Platform, a specific frequency and amplitude of vibration is chosen and the movement of the plate loads the limbs.

The vibrations stimulate a reflex contraction within the muscle which leads to a high level of muscle activation and exertion. The superior muscle-activation that the vibration machine stimulates compared to conventional training, means that less time is required to work muscle groups completely. The benefits are wider ranging than those achieved by ordinary exercise.

When combining this type of energy-burning exercise with healthy eating, it´s a powerful mix! By burning more energy than you consume, you will begin to burn fat from the body’s fat stores.

Vibration technologydoes not just burn fat. Other benefits of the vibration technology include:

— increased flexibility

— strengthening and toning muscles

— muscle rejuvenation

— improved balance and coordination

— improved posture

To set the vibration machine in order to achieve high end results, use the individual heart rate as a guideline for setting the intensity of the vibration. The body begins burning fat at approximately 65% of the maximum pulse rate.

While exercising, the pulse rate should generally be at 60 — 70% in the first few weeks. Within a few weeks of undertaking a routine of 3 workouts per week of 30 minutes each, the intensity can be increased to the optimal fat burning. Take as a reference a rate of 70 – 85% of your maximum pulse rate.

As a rule of thumb, the following formula is commonly used:

Maximum pulse rate: 220 minus your age in years = your individual maximum pulse rate per min

Minimum pulse rate: Max PR x 0.7 = minimum pulse rate per min

Highest pulse rate for exercising: Max PR x 0.85 = highest pulse rate per min.

This is an important question and much research is conducted on this subject and similar weight loss related topics. When standing on a vibration plate the muscles in the body are basically contracting and relaxing multiple times per second to keep the body stable.

This will be in a similar way to traditional exercise however in a much more accelerated fashion. In the same way that traditional exercise and strength training builds muscle mass, so too does vibration training through this contraction/relaxation of the muscles.

In fact, a vibration plate will use up to 90% of the body’s muscles at one time, so is very effective at building full body muscle mass. The weight loss results are primarily achieved through this strengthening of the muscle fibres.

Then the subsequent increase in energy required for the muscles which burns more calories and fat, even in a resting state. Muscle burns more energy than fat, so the lower the body fat percentage and higher the muscle mass, the better for calorie burn.

Calories burned per session can depend on a number of including personal weight/height/body composition, but also on the type of exercises being done on the vibration plate during a workout. For obvious reasons, a dynamic or aerobic workout on a vibration plate will burn more calories and build more muscle mass than simply standing or sitting on the plate.

With those factors in mind, there have been some estimations that you can burn anywhere between 200-500 calories per hour. So during a 15 minute session, you could expect to burn 50-125 calories, however this would be a rough estimate only.

The great thing about a vibration platform is that they cater to such a broad range of fitness levels, from pro-athletes to those suffering from chronic pain who are unable to partake in normal exercise.

There are a lot of postures and exercises you can do with a vibration machine by simply combining traditional exercises with the vibration machine. A simple squat or lunge turns into a more powerful whole body exercise. Even simply sitting or standing on a vibration machine will produce noticeable results.

Power Plate® Workouts Videos

Take a closer look at the benefits of whole body vibration, how you can effectively use your Power Plate, the technology that goes into our products and how others have used Power Plate to help bring their lives into harmony.

A major benefit of using a vibration machine is increased muscle contractions. More contractions mean more micro trauma (microscopic tears in muscle fibers) and an increased metabolic rate.

Following trauma, the body is signaled to repair post workout which is why protein is an essential macronutrient.

Proteins, also called amino acids, are required during the healing and recovery phase. When complete, the tiny tears not only heal but muscles become bigger, stronger and more resilient.

Since vibration machines throw stability training into the mix, balance and coordination improve as a result. When standing and performing exercises on a vibrating platform the body must work to stay upright.

Another benefit is convenience. With a vibration machine, all you need is the device and your body weight to get a great workout. Additionally, most vibration plate models require little space which adds to its convenience.

Using a vibration plate is pretty straightforward. You stand on the platform and perform your exercises as it vibrates, right?

It is a bit more complicated than that. You use the plate and perform any exercise desired but additional effort is required to maintain proper form and technique. Since the plate adds an additional variable, you have to make that variable work for you, not against you. Otherwise, the chance of an exercise related injury increases considerably.

The best place to begin is simply standing on the vibration plate set on the lowest speed to give the body a chance to adjust. From there, get a feel for all the speeds before trying some basic exercises like pushups, planks, and squats.

Approach exercise on a vibration plate as you would any other new workout or training method – with caution. The body needs time to get used to the moving surface. Below are four tips to keep in mind:

Stance is everything on a vibration plate. In addition to keeping the body stable, standing correctly will put adequate tension on muscles to build strength and mass.

When performing exercises on a vibration machine that involves standing, always maintain a slight bend in the knees. This prevents the vibrations and muscle contractions from impacting the joints.

Gradually increase training frequency.

Start by working out with a vibration plate 1-2 times per week on the lowest setting and gradually increase from there.

Since vibration plates increase the intensity of a number of exercises, workout time can and should be reduced considerably. Spend no more than 30-60 seconds on each exercise.

Are you looking to buy one? First check out our buying guide with reviews to help you buy the best vibration machine. 

Now that you know how to use the plate, let’s go over the exercises you can do with a vibration plate. In addition to providing detailed instructions on how to do the exercises, we will discuss how each one impacts the body.

Advanced Weight Loss Exercises

A Vibration Machine is the ideal partner for someone who is transitioning from a sedentary (minimal exercise) lifestyle. When just getting started with a Vibration Machine you can simply stand on the machine for 15 minutes per day, or try easy/non-strenuous exercises like bending the knees or stepping on and off the plate.

You can now begin to target more specific or problem areas of the body, by doing exercises that work the muscles in the area. As you grow more familiar with the machine and your fitness levels increase you can begin to do more aerobic and strengthening style exercises on the machine for a more intense workout. This helps to tone the area but also means that fat burns even while sedentary.

Here are some more examples:

The Downside

Overall, vibration plates are awesome but they have their drawbacks. The main one is the fact that they are not a solution that will fulfill all fitness needs. For example, vibration machines deliver few cardiovascular benefits.

That being said, you can use some creativity to get your heart rate up but the options are limited which is why a plate is best used with other forms of exercise. Additionally, you have to avoid overuse at all costs.

Jesse Young
Passionate about fitness and health. Sees fitness as a way of life and keeps up to date with the latest health research.
Jesse Young

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Calf Raises

Calves are an area of difficulty. Many turn to calf raises to build mass and strength but sometimes they don’t seem very effective. When done on a vibration plate, they are transformed into an intense isolation sure to improve calf strength and help achieve that ideal shape. As a plus, vibrating calf raises increase ankle plantar flexion.

  • Stand on the platform with your feet shoulder width apart.
  • Stabilize yourself before lifting your heels off the plate and contracting the calf muscles.
  • Hold for 5-10 seconds before returning to the starting position.
  • Repeat.

Low impact, low exertion workout

With whole body vibration technology exercise is easy and simple, with little effort or stress on your body required! No longer do you have to feel aching and sore from struggling through exercise after exercise just to work up a sweat.

Whole body vibration is a low-impact exercise and requires minimal effort, you can simply stand or sit on the machine to feel the benefits. Work your way up to different poses and postures the more comfortable you feel with the machine and as strength and flexibility improves.

For example, if you suffer from sore and aching legs, ankles and feet, an effective move is to simply lay flat on the floor with the vibration plate positioned under the lower calves to feet. This is such a great way to relieve and soothe this commonly problem area.

More options

Vibration machines are also good for stretching and increasing flexibility which will give you a wider range of motion during exercises. Simple yoga poses are great for increasing flexibility.

Health Conditions {amp}amp; Vibration Machines

If you have any specific medical conditions, check for medical advise to see if a vibration machine may or may not be suitable. You can also look to combine with a healthy detox diet and will see results for weight loss at a faster paste.


Planks on a vibration machine will whip your core into shape while adding a fun variable to this already challenging static move.

Core muscles are located deep within the abdomen making them difficult to target. By increasing muscle contractions with vibrations, they are targeted more effectively.

As a result, you reap the benefits of a strong core which include improved athletic performance, balance, and posture.

To do planks on a vibration plate:

  • Place your forearms on the vibration machine with toes on the ground.
  • Create a straight line with your body and tighten your midsection. Do not curve your back.
  • Hold for at least 30 seconds.
  • Repeat 2-3 more times. Try to increase your max time.

Push Ups

Vibration plate push-ups will exhaust your chest, arms, and shoulders in the best way possible. They will improve strength, definition, and muscular endurance. Rather than focusing on reps, aim for three 30 seconds sets. Here’s how to do them:

  • Firmly place your hands on the vibration machine and enter a high plank position. Hands must be directly under the shoulders.
  • Bend your elbows to lower the body until your chest grazes the plate. Keep your back straight and your neck neutral as you do this.
  • Pause for a second before pushing back up.
  • Repeat.

Quick and easy

If you have a busy lifestyle and don’t have enough hours in the day to go to the gym… One of the great things about a vibration machine is how fast and easily you can do a workout. Workouts can take as little as 15 minutes per day.

Short Bridges

Short bridges do an excellent job at working muscles in the back as well as the glutes and hamstrings. The best part is, anyone can do them.

  • Lie on an exercise mat facing the vibration plate.
  • Place your feet on the plate and rest your arms at your sides. Your body should be straight.
  • Lift your hips off the floor as you keep your feet flat.
  • Lower the body until it touches the floor.
  • Repeat.


Performing squats on a vibration machine drastically boosts their effectiveness. Since the plate is sending vibrations through the muscles, the glutes, quads, and calves are contracting 30-50 times per second!

To perform them correctly:

  • Stand on the vibration plate with feet shoulder width apart.
  • Get your footing, support the body by stabilizing with your core, and maintain a slight bend in the knees to protect the joints.
  • Slowly lower into a squat while ensuring that the knees do not pass the toes (the movement is similar to sitting in a chair).
  • Pause briefly when thighs are parallel to the floor before coming back up.
  • Repeat.

You can up the intensity of squats further by adding overhead presses to the concentric phase of the exercise with a set of dumbbells or a kettlebell.

Vitality 4 Life and Vibration Machines

Vitality 4 Life have been distributing Vibration Machines in Australia for over 10 years. We pride ourselves on sourcing the very best machines for our customers. Our Vibration Machines have been on the leading TV Home Shopping channels in Australia during this time.

VibroSlim Tone Vibration Machine

✓ Staff Pick: Best Value Vibration Machine ✓ Resistance Straps, DVD, Wall Charts {amp}amp; Remote Control included ✓ 3 built-in Programs ✓ 99 Speed Settings ✓ Available in White, Black {amp}amp; Red ✓ 3 year warranty ✓ Bluetooth Connectivity with Speakers

VibroSlim Fitness Vibration Machine

✓ Latest in technology — 3 vibration modes in 1 machine ✓ Choose from lineal, pivotal, and tri-planar movements ✓ 2 built-in motors ✓ LED display and control panel ✓ Resistance Straps, Yoga mat, Wall Chart {amp}amp; Remote Control included ✓ 4 built-in pre-set Programs ✓ 3 year warranty ✓ 180 Speed Settings ✓ Bluetooth Connectivity with Speakers ✓ In-built calorie counter so you can track your results

VibroSlim Ultra Pro Vibration Machine

✓ Bluetooth Connectivity with Speakers ✓ In-built calorie counter so you can track your results ✓ LED display and control panel ✓ Resistance Straps, DVD, Wall Chart {amp}amp; Remote Control included ✓ 4 built-in Programs ✓ 50 Speed Settings ✓ Available in Gold {amp}amp; Red ✓ 3 year warranty

Dominique Cook

This entry was posted in Healthy Lifestyle, Industry News, Product Reviews and tagged el October 18, 2017 by Dominique Cook

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