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How to Use a Vibration Plate to Lose Weight 2023: 5 Exercises to Try


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Medically reviewed by Kimberly Langdon, MD

how to use a vibration plate to lose weight

Vibration plates are often used in the world of fitness to stimulate muscular activity at the microscopic level. They can help facilitate weight loss through the action of deep, mechanical vibrations applied directly to the body, the muscles, fat tissue, or any other problem areas in regard to your physique.

What are vibration machines, exactly? You’ve probably seen them once or twice in popular culture. They’re more than just a relic of the golden age of America or of vintage vignettes of housewives trying to slim down, though. 

Read on to learn more about why vibration plates for weight loss work and how to use them to the fullest possible extent. They’re not exactly a magical bullet on their own,  but they might actually be able to improve the appearance of your body significantly as you continue along your fitness journey.

What Are Vibration Machines?

The whole-body vibration training concept and the machine were first invented in Russia[1]—in its original context, it was actually designed as a solution to muscular atrophy in zero gravity. Its intention was to keep cosmonauts moving, helping them retain bone density and improve their musculoskeletal strength without the usual resistance of gravity, which our bodies have evolved to work against constantly.

The popular notion of vibrating one’s body fat away is, indeed, a romantic one. Since its inception, this technology has been adapted for use in a therapeutic setting, both for rehabilitation and for enhancing athletic performance. It’s not the most effective way to improve your overall body composition, however. 

How does a vibrating plate work? A machine, attached to a piece of equipment that you either stand on or apply to a part of your body, performs a regular movement in the form of an oscillatory wave, vibrating the plate or the attachment. The amplitude, frequency, and magnitude of this action are conveyed through the equipment, vibrating your body. Usually, a low-amplitude, low-frequency vibration profile is recommended when stimulating the human body recreationally in this way.

Of course, you’re free to simply sit and receive the benefits of vibration plate machines passively—you may be familiar with idyllic images of post-war South Korean women using vibration machines poolside or in gyms in a historical context. The best way to maximize the benefits of a vibrating machine for weight loss, however, is to use it as a part of your workout routine.

We’ll get into some of the best vibration machine workouts you can try at home further below. O Weight training for the entire body, core-strengthening exercises, and other quick and easy workout ideas may all be further enhanced when done in tandem with a vibration plate, which may burn fat faster and more effectively.

For now, though, let’s discuss some of the best reasons to consider a vibration machine as a part of your own fitness routine and other forms of traditional exercise.

How to Use a Vibrating Machine to Lose Weight?

There are dozens of different vibration machines for exercise you might consider bringing home. All of them differ slightly, but the majority designed for weight loss involves either standing, lying down, or sitting in place.

As mentioned previously, simply vibrating along without any other movement is one way to use a vibration plate. Our recommendation is to try your favorite workouts while vibrating, choosing moves that go along with the type of machine you’re using.

If you can balance yourself on the physical user interface, you can do pretty much any type of exercise while using a vibration machine. Planks, crunches, lunges, and squats are some of the favorites that we can recommend. 

What else can you try while using a vibrating plate for weight loss?

The Vibration Plate Weight Loss Plan: 5 Exercises to Do When Trying Vibration Training

Isometric squats, split squats, push-ups, and more can all help you build muscle strength when trying out vibration training for yourself.

Vibration machines with hand straps and resistance bands are some of the most versatile you can find—if you’re on the hunt for the perfect one for you, ensure that it comes with resistance straps and handles, which free you to strengthen your upper body while using a vibration plate. Shoulder extensions are invigorating and work out your entire upper body, back included.

Planks are also an all-time favorite, and you don’t even need a full-length vibration plate to incorporate them into your vibrating workout routine. Instead, you can use a smaller vibration machine to brace your hands or elbows, holding and releasing as you would when doing planks on a mat alone.

Consider the same to be true for push-ups and sit-ups, as well as other ab workouts like Russian twists and leg flutters. Balance on your sit bones, using the vibration plate as your seat, and give it all you’ve got, taking full advantage of the power of mechanical vibration all the while.

Lunges are also incredible for full-body weight training. Basically, any time you need a bench or a block to step up on, you can sub in your trusty vibration plate on the floor. Adding weights only increases the calories you stand to burn—apply this fact to any of the vibration machine workouts you see listed here, and you’re guaranteed incredible results that truly last.

Finally, one of our favorite core-strengthening workouts: is the humble squat. Not every vibration plate is suitable for squat workouts and other booty-busters, which is why we recommend shopping around this versatile power move. Some types of vibration workout machines are designed for squatting specifically, but you don’t necessarily need to break the bank for one of the higher-end models.

Instead, success can be yours by simply squatting in place on a vibrating plate that allows you to stand or sit. Center yourself, lean into your heels, and feel the burn like no other.

Benefits of Using Vibration Plates to Lose Weight

Skeletal muscle tissue grows, wanes, and develops in response to stimulation, damage, and rest—you probably already know that strength training breaks your muscles down, and refueling after a long workout allows these muscles to rebuild themselves to e tougher and stronger than ever. This is how the body will build muscle normally, helping it maintain stability, improve blood circulation, and keep excess weight and body fat at bay.

Using a vibration plate machine may stimulate a similar reaction—microscopic perturbations shake your muscles and fat tissue, disrupting them at the cellular level and incurring some small amount of “damage” by altering the gravitational load that each cell is responsible for. 

Now, your muscles have a job to do: repairing these tiny injuries, potentially resulting in sleeker, sexier arms, legs, or buttocks and improved muscle strength.

What exactly does all of this mean for you and your weight loss goals? Vibration machines can offer you many benefits, including:

  • Weight loss –  particularly fat loss
  • Lower blood pressure and improved arterial stiffness[2]
  • A significant edge when strength training—you may be able to maximize the results you reap by using a vibration machine alongside your usual fare at the gym
  • An improved appearance – when dieting while using a vibration machine regularly, you may notice the appearance of any resulting skin folds, and other imperfections aren’t nearly as prominent. 

The logic is sound –  you are unlikely to get achieve the body of your dreams with a vibration machine alone.  The best results will be seen when combining it with diet modifications and increased exercise for better results

Vibration plate exercises are not intended to produce fast weight loss or large amounts of weight loss quickly. Instead, these machines are best used as a small part of an excellent way of living overall—a healthy diet, plenty of sleep, and other forms of aerobic exercise on the side.

Does Using a Vibration Plate to Lose Weight Really Work?

When you apply stimulation like vibration to your muscles and fat cells, you’ll feel a real, biomechanical reaction: contractions, although perhaps not the type you’re used to ordinarily. 

These involuntary micro contractions do, indeed, elicit nervous action between muscle cells. This electrical activity is the same phenomenon that allows you to move your skeletal muscles at will. It’s also considered the primary calorie-burning action at play when using a vibration machine for weight loss.

According to a recent report[3], whole-body vibration (WBV) does offer a significant advantage when it comes to reducing total fat mass in the entire body. body. The studies on the topic included in this review featured a range in trial length anywhere from 6 to 24 weeks and did note that WBV therapy may not be as effective when reviewing for body fat percentage improvements specifically.

Many of these studies show that vibration does, indeed, have a viable application and can actually increase one’s musculoskeletal strength, power capacity, and other metrics that strengthen the body, especially in patients recovering from an injury or one suffering from osteoporosis and osteoarthritis.

While the actual mechanism of action isn’t entirely understood, the results speak for themselves. You won’t lose weight if you’re eating too much without expending calories when not using the machine. But as a small part of a healthy, active lifestyle, it’s certainly something new and interesting to try.

Side Effects of Vibrating Machine To Lose Weight

Some of the common side effects of using this unique piece of fitness equipment include headaches and other minor discomforts. Our best advice: follow the instructions of the manufacturer or your personal trainer closely to avoid any of these negative side effects while using a vibrating machine for weight loss.

What’s the safest, best speed on the vibration plate for weight loss? While stronger, more frequent vibrations will draw out a stronger muscular impulse and burn more calories, an extremely strong vibration can actually damage your peripheral nerves. This is the same issue that laborers often succumb to after using dangerous, vibrating power tools[4] for years.

Strong vibrations can damage the myelin sheath protecting your nerves, and this damage might actually end up being permanent if your vibrator use is prolonged and without reprieve. 

The best way to prevent nerve damage when using a vibration plate is to stay well within the manufacturer’s recommendations for use and to take scheduled breaks away from it. If you feel numbness, tingling, shooting pain, or any other strange sensations as a result of vibration machine use, discontinue the practice immediately. Always seek the guidance of your attending physician for personalized advice.


Can using a vibrating plate at home or in the gym help you meet your weight loss goals? Including these modern marvels into your routine might net you better results than you stand to see otherwise. But they shouldn’t necessarily be considered a substitute for your usual cardio or strength training routine. 

Managing your calorie intake, increasing your level of physical activity, and sticking to realistic and effective fitness goals will all aid you in building muscle and improving your body composition. Add in a touch of vibration training, and you stand to see many more health benefits than you would be subject to otherwise.

If your gym or trainer offers vibrating plates, we invite you to give them a shot. They’re stimulating and oddly soothing when used responsibly and within the recommendations of the experts and manufacturers. Why not get a first-hand impression of what all the fuss is about?

+ 4 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Musumeci, G. (2017). The Use of Vibration as Physical Exercise and Therapy. Journal of Functional Morphology and Kinesiology, [online] 2(2), p.17. doi:10.3390/jfmk2020017.
  2. Figueroa, A., Gil, R., Wong, A., Hooshmand, S., Park, S.Y., Vicil, F. and Sanchez-Gonzalez, M.A. (2012). Whole-body vibration training reduces arterial stiffness, blood pressure and sympathovagal balance in young overweight/obese women. Hypertension Research, [online] 35(6), pp.667–672. doi:10.1038/hr.2012.15.
  3. Omidvar, M., Alavinia, S.M. and Craven, B.C. (2019). The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses. Journal of musculoskeletal & neuronal interactions, [online] 19(4), pp.455–464. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6944803/
  4. Davis, J., Wang, Z., Zhang, L.L., Agresti, M., Matloub, H.S. and Yan, J.-G. (2014). A Quantitative Study of Vibration Injury to Peripheral Nerves—Introducing a New Longitudinal Section Analysis. HAND, [online] 9(4), pp.413–418. doi:10.1007/s11552-014-9668-0.

Medically reviewed by:

Kimberly Langdon

Emma Garofalo is a writer based in Pittsburgh, PA. A lover of science, art, and all things culinary, few things excite her more than the opportunity to learn about something new." It is now in the sheet in the onboarding paperwork, apologies!!

Medically reviewed by:

Kimberly Langdon

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