Best Vibration Plate Machines At A Glance
Best Vibration Plate Overall
This vibration plate comes with a curved removable seat that allows you to use it for both seated and standing exercises, making it the best vibration plate available today.
Best Vibration Plate For Lymphatic Drainage
The LifePro vibration plate resembles the Fitabs without the removable seat– very portable, with a flat surface, and designed to incorporate resistance bands. The low weight and ease of use of the Lifepro vibration machine make it the best vibration plate for lymphatic drainage.
Best Vibration Plate For Beginners
This is the cheapest vibration plate you can purchase and it comes with everything you need for completing basic exercises. Due to its overall simplicity, we believe it’s the best vibration plate for home use, especially if you live in a smaller space.
Best Vibration Plate For Seniors
The standing rails and handles make it the best vibration machine for seniors as it provides more control over movements and reduces the risk of falling. It’s also the best vibration plate for osteoporosis as it’s low impact and assists with increasing bone density.
Vibration machines (also known as shaking machines, shaking platforms, vibration platforms, vibration plates, or vibration plate machines) generate whole-body vibrations to force your muscles to contract reflexively as well as make it slightly harder to keep your balance while you work out.
Vibration machines are available in some gyms, but many are also compact and affordable enough for home use. Some are designed to stand on, some to sit on, but some of the best vibration plates are adjustable for either sitting or standing.
Generally, people perform exercises like sit-ups, pushups or squats, or lightweight dumbbell exercises on vibration machines, but newer vibration plates are often designed to be used with resistance bands for a wider variety of exercises.
Right now, there’s some evidence that vibration plate therapy can make workouts more effective, contributing to greater fat loss and muscle growth. There’s also initial evidence that they can lower inflammation and improve gut health.
In this article, we’ll explain the best ways to use vibration machines for exercise, how much they can really accelerate your fat loss and muscle gains and show you the best vibration plates on the market.
How To Use A Vibration Plate To Lose Weight
A vibration plate will increase the amount of energy you expend during a workout, though possibly to a fairly minor degree. That said, vibration plate training with bodyweight exercises is at least roughly comparable to traditional strength plus cardio training– and can be made more effective by adding resistance in the form of light dumbbells or resistance bands.
The use of a vibration plate increases the metabolic cost of exercise by about 20%. How much this amounts to in total depends on how much time you spend using the vibration plate– studies that find significant benefits generally have subjects using the plate for at least an hour and a half a week. However, the longer you use it, the more calories it will burn– you should probably aim to use it for at least 2 hours a week, assuming this is your main workout.
You’ll also want to use the vibration plate to produce whole-body muscle fatigue and metabolic stress. That means performing a variety of exercises that hit every body part– squats, push-ups, crunches, banded rows, and more.
Finally, remember that fat loss requires a caloric deficit, and that comes primarily from eating less– exercise is of secondary importance. You have to combine vibration training with cutting back on fats, carbs, and between-meal snacks. The good news is, simultaneous modest improvements in both your diet and your workouts can produce outsized results.
How To Use A Vibration Machine: Vibration Plate Exercises And Workout
Nearly any light-weight exercise that can be performed at home, sitting or standing, can be done on a vibration plate. The exercise needs to use either no weight, resistance bands, or light dumbbells, and not involve moving across the room– i.e. no farmer’s walks or lateral walks.
You can’t do anything that involves not being on the ground, like pull-ups, on a vibration machine. Jumps are out too, as jumping on a vibration plate is dangerous to both you and the equipment.
Most anything else could work though. In general, you should either be standing or sitting on the vibration plate, except for exercises like pushups or hand planks, in which case you want your hands to be on the vibration machine.
Vibration Plate Exercises For Belly Fat
There’s a commonly held belief that abdominal exercises can preferentially burn belly fat. The overwhelming majority of fitness experts will tell you this is a myth.
The thing is, it’s not a myth– spot reduction is real if a bit overstated. You can target belly fat.
In practice the way to do this would be to have a small amount of protein an hour before the workout, then do 20 minutes of mostly abdominal exercises, followed by some cardio, and then not eat again for an hour or two. That would boost blood flow to the abdominal region while keeping the body in a catabolic state following the workout, burning belly fat during and after the workout.
The best vibration machine exercises for targeting belly fat would be things like ab crunches, bicycle crunches, front planks, side planks, and mountain climbers. A 20-minute circuit of just those exercises followed by cardio or a long walk, plus a short fast, would burn belly fat.
Vibration Plate Exercises For Beginners
The whole notion of an exercise for beginners is a bit misguided– beginners can mostly do the same exercises as advanced trainees, just with less weight. That said, if you’re totally untrained and new to vibration plates, it may be easiest to start with unweighted exercises.
A few vibration machine exercises that should be easy to start with:
Push-Ups or Knee Push-Ups
This is near the bottom of a pushup. Note that you could remove the seat and instead place your hands on the vibration plate itself; I just found grabbing the handles more comfortable.
Note how my thighs are parallel to the ground here– you’ll want to go at least this deep on a squat.
Hand Front Planks
A hand plank essentially means you hold the top position of a pushup. Again, I found it more comfortable to use the bars, but removing them and putting my hands on the plate would be a bit more difficult since I’d be at a lower angle, effectively raising my weight.
This is almost as far back as you can move your back during an ab crunch without losing balance.
Here I’m performing hip thrusts from a deficit; by elevating my feet, I can drop my butt below my feet for a greater range of motion. The vibration plate can go under either your back or your feet, but your back should be at a higher elevation than your feet. Of course if you don’t do them from a deficit, your feet will be on the ground and the plate will be under your back.
Resistance Band Shoulder Presses
These are the resistance bands that came with the vibration plate. They’re not very good; I recommend getting a separate set of resistance bands to use for vibration machine resistance band exercises.
Vibration Plate Workout
Vibration plates increase muscular hypertrophy, allowing you to build muscle with very short, light workouts. They also make those workouts more tiring, as you’ll see in the next section.
The best vibration plate workout, then, will be short (20-30 minutes) and full-body. Luckily, most of the best vibration plates will allow for both seated and standing exercises, and many vibration plates are also designed to incorporate resistance bands.
Here’s an example of a good vibration machine workout you can get through in 20 minutes:
A) Pushups, to fatigue (hands on the machine, feet on the ground) If you can do more than 20, elevate your feet on a stool or couch to make it harder
B) Air squats, 12-20 reps (if you can do more than 20, do goblet squats with a light dumbbell or kettlebell)
C) Ab crunches, to fatigue (sitting on the vibration plate)
D) Standing resistance band shoulder press, 8-12 reps
E) Hip thrust (feet on the machine, hands on the ground) 12-20 reps (if you can do more than 20, elevate your hands on a couch or bench so your butt can dip below your hands)
F) Front plank, to fatigue
G) Jump lunges, as many as possible for 30 seconds (this doesn’t use the vibration plate at all but is a good finisher)
Perform as many circuits of this as possible in 20 minutes– when you hit the 20-minute mark, finish the circuit you’re on.
Vibration Plate Before And After
On one hand, studies have mostly found results in untrained and overweight subjects, so it;’s unclear how useful they are to already-fit trainees. On the other hand, studies almost always use very short and light vibration plate workouts– you could definitely work out harder, add weight, and overall get more use out of your vibration machine than the subjects in those studies.
Based on the research, a couple of hours a week of vibration training might be good for building a few pounds of muscle over a few months or burning an extra half-pound of fat a week. Maybe a bit more if you use them for more than 2 hours a week.
Anecdotally, people who try vibration machines like them, find they produce harder workouts and experience better results with them. Interestingly, many people report that vibration machines make workouts more whole-body– as this man notes, when he uses one, he can “feel the burn” in muscles that would normally not be seeing much fatigue from the exercises he’s doing.
Some people do see dramatic results from vibration plate training, like Ramon who used it to help make progress in overcoming morbid obesity. Notably, obese people often find the vibration plate helps not only by burning more calories but by enhancing drainage and providing relief from excess fluid retention.
That said, such results are not entirely due to the vibration plate– diet and hard work matter a lot too, and a vibration plate alone won’t do much without following a solid diet and exercise program.
Vibration Plate Reviews: The Best Vibration Plate Machine For Different Use Cases
Two things to note about all of these.
First, all of the cords are rather short, around 3-4 feet, so I recommend an extension cord to allow you to situate your vibration plate as needed.
Second, they all come with resistance bands, but those bands tend to not offer very good resistance, and in any case, a good resistance band workout requires a few different bands with different resistance levels. In other words, if you want to use resistance bands with these, you might want to buy a separate, full set of resistance bands.
Best Vibration Plate
- Seat (Y/N): Yes
- Weight Capacity: 350 lbs
- Special Features: 99 levels, 3 programs, remote control, loop bands
The Elison Fitabs (featured in the demonstration pictures earlier) is our favorite vibration machine and the best vibration plate for weight loss for several reasons.
First, it combines a flat surface for standing on with a curved removable seat, which makes it inherently more flexible than other machines– easy to use for both seated and standing exercises. Combine that with the way it’s designed to incorporate resistance bands, and you have an extremely versatile vibration plate.
The Fitabs vibration machine comes with a remote control as well as a control panel on the vibration plate itself. It has a built-in timer to time your workout, and most impressively, the vibration speed goes from 1 to 99, so you have an unrivaled level of precision in how intense you want the vibration to be.
Beyond that, the Fitabs is sturdy, reliable, comfortable, and compact– it’s easy to store. To make things better, it’s fairly light and affordable, which makes it a great value and places it at top of our list for the best vibration plates for home use.
Best Vibration Plate For Lymphatic Drainage
- Seat (Y/N): No
- Weight Capacity: 330 lbs
- Special Features: 99 levels, remote control, loop bands, resistance bands
The LifePro vibration plate resembles the Fitabs without the removable seat– very portable, with a flat surface, and designed to incorporate resistance bands. It’s touted as a health device for strengthening joints and improving circulation. What about lymphatic drainage?
As it turns out, vibration machines are effective at draining the lymph system and treating symptoms of lipedema– and the low weight and ease of use of the Lifepro vibration machine make it the best vibration plate for lymphatic drainage.
Best Vibration Plate For Seniors
- Seat (Y/N): No
- Weight Capacity: 300 lbs
- Special Features: 50 levels, yoga straps, water bottle holder, digital display
The Confidence Fitness vibration machine is designed specifically for standing up, with a control panel situation on a small tower around four feet high, and rail handles that are designed to be held while standing.
That makes it unusable seated, but perfect for standing exercises. It also incorporates resistance bands that attach to the plate you stand on, rather than running under the bottom of the machine.
The standing rails and handles make it the best vibration machine for exercises that make it very difficult to balance, like single-leg exercises. These safety features also allow older adults to use it more easily as compared to standard vibration plates, making it both the best vibration plate for seniors and the best vibration plate for osteoporosis.
The main downside here is space: the Confidence Fitness machine takes up some floor space, and can’t be easily shoved under a bed or stacked with other items like most vibration plates. It’s only worth getting if you’re sure you’ll use it regularly.
Best Vibration Plate For Home Use
- Seat (Y/N): No
- Weight Capacity: 350 lbs
- Special Features: 99 levels, remote control, loop bands, integrated Bluetooth speakers
The Super Deal Pro is the cheapest vibration plate you can buy at a hundred dollars, and it features a similar, albeit less sturdy design to the LifePro Waver. It still features resistance bands, as well as a convenient remote control.
That said, it isn’t the most powerful, durable, or comfortable– but it is cheap, convenient, and easy to use. Overall, this is a good choice for novices who aren’t sure they’ll use their vibration plate very often.
This vibration plate machine is ideal for people who live in smaller homes and may have limited space for vibration plate exercise.
Studies And Research You Can Read About Vibration Training And Therapy
- Whole-body vibration changes the microbiome, lowers inflammation (Medical News Today, 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, 2019)
- Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females (International Journal of Sports Medicine, 2004)
- Metabolic effect of bodyweight whole-body vibration in a 20-min exercise session: A crossover study using verified vibration stimulus (Public Library of Science, 2018)
Editor’s note: we are regularly updating this review. If you see any problems, weird interpretations of the data, or just want to say hi, please reach out to firstname.lastname@example.org.