Vibration plate exercises are a good way to tone and gain more strength. As the plate vibrates through your muscles, you get a better workout. Therefore, you can become fitter faster.
However, it’s important to do effective exercise that challenges you. You have to work smart so that you can target your muscles comprehensively. Otherwise, getting a vibration plate may just be a waste of money.
Read our workout programme below and you’ll see quick definition in your muscles.
Tips for Beginners and Advanced
If you want to make the exercises below easier, decrease the number of reps or take longer breaks in between sets. You can also decrease your range of motion on squats and lunges, and do your push-ups from your knees.
Another thing to try is placing the vibration plate on an elevated surface, such as a fitness box or bench, for your push-ups.
If you want to make these exercises more difficult, add more weight and challenge yourself during breaks to keep your heart rate up. You can try butt kickers or jog instead of slow-paced walking.
Remember: Keep a proper form during all these exercises. It doesn’t matter how much weight you lift as long as you challenge yourself. Proper form is always more important because it increases your range of motion so that you can target your muscles better. Poor form and a lot of weight you can’t handle increase your risk of injury.
Be sure to talk about the plans below with your PT or GP before starting!
Table of Contents
5-day vibration plate workout plan
Day 1: Lower Body Workout (25 minutes)
These lower body exercises for a vibration plate target your legs as well as your core. They’re good for beginners as well as advanced levels, as long as you follow the tips above.
Warm-up (30 seconds each):
- Walk in place
- Slow butt-kickers
- Front leg lifts alternating
- Side leg lifts alternating
- Back leg lifts alternating
- Slow bridges
Workout (45 seconds or eight-ten reps with 15 seconds rest between sets; three sets for each exercise):
- Deadlifts
- Squats
- Lunges
- Calf raises
- Butterfly bridge. Keep the soles of your feet pressed together on the vibration plate. The rest of your body should be on the floor. Press your butt up through your heels so that you feel your inner thighs working.
- Squat hold
Cooldown (30 seconds each):
- Walk in place. Walk a bit to release those tense muscles
- Wide toe touch. Go as far as you can while keeping your legs straight. You don’t have to go all the way to your toes, as long as your hamstrings get a good stretch.
- Quad stretch. Stand on one leg and get the other foot as close to your butt as possible.
- Inner thigh stretch. Place one foot on the vibration plate and stretch it so that you can get your hands on the floor, hugging your other foot.
- Glute stretch. Sit on the floor with one foot on the vibration plate. Cross your other foot over the one that’s on the vibration plate and hug your knees.
Day 2: Upper Body (24 minutes)
These upper body exercises to do on a vibration plate are challenging and engage your core a lot too. If you eat healthily, you will see quick results in no time. Remember to keep a proper form, and use a weight that challenges you, even if that means no weight at all.
Warm-up (30 seconds each):
- Walk in place with arm swings left to right
- Small arm circles clockwise
- Small arm circles anti-clockwise
- Bodyweight bicep curls. Keep your muscle tensed, as if you’re lifting a weight.
- Bodyweight triceps kickbacks. Keep your legs straight and bend slightly from your hips, keeping a straight back. Bend your elbows at a 90-degree angle and then squeeze your triceps to straighten your arms.
- Bodyweight push and pull. Push up and down as if you’re lifting a weight, keeping your elbows at a 90-degree.
Workout (45 seconds with 15 seconds rest between sets; 3 sets for each):
- Regular push-ups. Keep your feet or your knees on the vibration plate.
- Supine push-ups. Lay flat on the floor, with your feet on the vibration plate. Squeeze your deltoids together so that you can lift your upper body off the floor. Remember that you may not be able to do that at first, but even squeezing your deltoids will help.
- Bicep curls. Add some resistance bands to your vibration plate for extra work. You can also use weights, such as water bottles or soup cans if you don’t have any equipment. If you’re a beginner, you can also just squeeze your bicep muscles as much as you can to get a good sweat.
- Triceps dips. Keep your hands on the vibration plate and sink your hips. You can make this exercise more challenging by lifting one foot at a time or by keeping your legs perfectly straight as you’re bending your elbows.
- Arm circles. Stand on the vibration plate. Lift your arms laterally and start doing small circles clockwise and anti-clockwise. You can use resistance bands that are attached to the vibration plate to challenge yourself.
- Pike push-ups. Get into a downward dog position, resting your arms on the vibration plate, and bend your elbows to do a push-up. If that’s too difficult for you, keep your knees on the floor.
Cooldown (30 seconds each):
- Child’s pose, with your arms rested on the vibration plate
- Chest stretch (left). While you’re in a child’s pose, keep your right arm straight in front of you. Take your left arm and lift it perpendicular to your body, so that you get a good chest stretch.
- Chest stretch (right).
- Lat stretch. Lay your upper back on the vibration plate. Add a towel or pillow under your lower back to ensure you’re keeping a correct posture.
- Triceps stretch (left). Go into a child’s pose and rest your triceps on the vibration plate.
- Triceps stretch (right).
Day 3: Core (27-ish minutes)
A lot of people are looking for vibration plate exercises for belly fat. However, no miracle exercise will make your belly fat disappear, regardless of what other people say.
You can reduce belly fat through smart training and healthy eating. That said, all the exercises below will help your core get stronger. As you get leaner muscles, your fat store will decrease.
Besides, the upper and lower body exercises in this routine target your core quite a lot. For instance, doing lunges requires you to squeeze your abs a lot, which only makes them stronger.
Pro tip: don’t neglect your back muscles. If you’re only working your abs, you’re creating a huge imbalance that will affect your posture and increase your risk of injuries.
Warm-up (30 seconds each):
- Knee lifts. Stand on your vibration plate and lift one knee at a time, squeezing your abs.
- Pelvic tilts. Stand on the vibration plate with your knees slightly bent. Lift your pelvis slowly and controlled.
- Toe touches. Keep your legs straight. Round your back and try to get your hands as close to your feet as possible.
- Upper back crunches. Sit with your feet on the vibration plate. Bend at the hips to get your back as parallel to the ground as possible without bending it. Now round your shoulders down. Keep this position for a couple of seconds before straightening your back again.
- Side crunches (left). Keep your right foot on the vibration plate and the left foot down. Lift your left knee and bend your elbow to meet it.
- Side crunches (right).
Workout (45 seconds each with 15 seconds rest; three sets for each exercise):
- Plank
- Supine plank
- Russian twist
- Superman (aka bird-dogs)
- Keep your back flat on the vibration plate, as you crunch up as much as you can.
- Side crunch left. Keep your back flat on the vibration plate. You can also use resistance bands to make this more difficult
- Side crunch right
Cooldown (30 seconds each):
Lie down flat on the vibration plate to massage your abs, your back, and your obliques.
Day 4: Upper Body (24 minutes)
Warm-up (30 seconds each):
- Walk in place with arm swings left to right
- Small arm circles clockwise
- Small arm circles anti-clockwise
- Bodyweight bicep curls. Keep your muscle tensed, as if you’re lifting a weight.
- Bodyweight triceps kickbacks. Keep your legs straight and bend slightly from your hips, keeping a straight back. Bend your elbows at a 90-degree angle and then squeeze your triceps to straighten your arms.
- Bodyweight push and pull. Push up and down as if you’re lifting a weight, keeping your elbows at a 90-degree.
Workout (45 seconds with 15 seconds rest between sets; 3 sets for each):
- Chest press. Sit on the vibration plate with your knees bent and your feet on the floor. Use a Pilates ring or a gym ball and press your arms together. If you don’t have any equipment, press your arms together as hard as you can in front of your chest and pulse up and down.
- Back fly. Keep your feet on the vibration plate. Bend your back at the hips. Keep your back straight and lift your arms laterally. You can use resistance bands, weights, or just your body weight.
- Bicep curl. Keep your feet on the vibration plate. Use added resistance bands or weights to do your bicep curls.
- Triceps push-ups. Keep your arms on the vibration plate and get into a push-up position, either from your toes or your knees. Bend your elbows keeping your arms by your sides.
- Shoulder shrugs. Keep your feet on the vibration plate. Take the left resistance band in your right hand and vice-versa, and then lift your shoulders. If you don’t have built-in resistance bands to your vibration plate, use some weights. Shrug by lifting your shoulders from front to back, and then from back to front.
- Front and lateral raises. Keep your feet on the vibration plate. Lift your arms in front of you and then laterally. You can use resistance bands, weights, or body weight.
Cooldown (30 seconds each):
- Child’s pose, with your arms rested on the vibration plate
- Chest stretch (left). While you’re in a child’s pose, keep your right arm straight in front of you. Take your left arm and lift it perpendicular to your body, so that you get a good chest stretch.
- Chest stretch (right).
- Lat stretch. Lay your upper back on the vibration plate. Add a towel or pillow under your lower back to ensure you’re keeping a correct posture.
- Triceps stretch (left). Go into a child’s pose and rest your triceps on the vibration plate.
- Triceps stretch (right).
Day 5: Lower Body Workout (24 minutes)
Warm-up (30 seconds each):
- Walk in place
- Slow butt-kickers
- Front leg lifts alternating
- Side leg lifts alternating
- Back leg lifts alternating
- Slow bridges
Workout (45 seconds or eight-ten reps with 15 seconds rest between sets; three sets for each exercise):
- Hamstring curls. Rest the front of your thighs on the vibration plate. Rest your upper body on your forearms so that you can keep your back straight. Curl your hamstrings up to your buttocks.
- Side lunges left. Keep your left foot on the vibration plate, and your right foot on the floor. Bend towards your right foot, keeping your left leg straight.
- Side lunges right.
- Squat with side leg raises. Keep your feet pressed on the vibration plate. Squat down, and, as you lift, raise one leg. Alternate legs.
- Curtsy lunges
- Rest your feet on the vibration plate. Keep your knees bent and lift your buttocks.
Cool-down (30 seconds each):
- Calf stretch. Lay down flat and support your calves on the vibration plate
- Hamstring stretch. Keep your feet on the vibration plate and bend down towards your feet, keeping your hamstrings straight.
- Glute stretch. Sit on the vibration plate.
- Inner thigh stretch (left). Lay down on your right side. Put your left inner thigh on the vibration plate for a soothing massage.
- Inner thigh stretch (right).
- Quad stretch. Rest your quads on the vibration plate. Support your upper body on your elbows or a pillow.
Wrap Up
Do all these vibration plate exercises and you’ll notice significant improvements in a few weeks. Remember to keep a correct posture and use weights as you need to.
All these exercises are good for weight loss because they help you build lean muscles. The transition between sets is also fast-paced, which means you’ll burn quite a few calories.
It’s also important to choose the right vibration plate for the job. Choosing a poor product won’t allow you to do all these exercises, and you won’t see quick results.
Remember to talk with your doctor, drink enough water, and eat nourishing foods.
She had to trade the gym for home fitness equipment when her two little angels were born. But she successfully managed to make the transition, and sharing her vast fitness experience online is the engine that keeps this website going.
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