Vibration Plate vs Rebounder: Pros & Cons, Differences, & More

In the ever-expanding world of workout equipment, two newer machines are on the rise— vibration plates and rebounders. These innovative machines are shaking up traditional workouts and adding a fresh bounce to fitness routines.

So, which one’s your perfect match?

Along your journey to find your fitness soulmate, we’ll break down everything you need to know when comparing the vibration plate vs rebounder—including an in-depth comparison of how each machine works, their potential benefits and drawbacks, the types of exercises they support, and more.

What Is a Vibration Plate?

A vibration plate is exactly what it sounds like: a flat platform that you stand on, often equipped with handlebars for added stability. Once you switch it on, the plate begins to vibrate, creating rapid movements that engage your muscles as you work to maintain balance.¹

As it vibrates, you can stand, sit, or perform exercises on the machine to boost your workout flow.¹

Vibration machines have steadily gained popularity as a go-to for at-home workouts. Once considered niche, they’re now more affordable and accessible, making it easier than ever to add one to your fitness routine.

What Is a Rebounder?

A rebounder is essentially a one-person trampoline. It’s much smaller than the trampolines you may think of from your childhood. Like a vibration plate, there’s often a handlebar attached to the front to hold onto while you exercise.

Much like any other trampoline, you jump on it. Though, of course, you can do much more than that. Many people perform exercises, such as jumping jacks and squats, while jumping on a rebounder, helping them achieve an intense—and fun—workout.

Pros of Vibration Plates

Want to feel those good vibrations? Are vibration plates a gimmick? While scientific research about the health benefits of vibration plates is currently limited, many preliminary studies and anecdotal evidence suggest they can be an effective exercise tool.

Let’s learn more about the advantages and disadvantages associated with vibrating equipment. Some potential benefits of adding one to your workout routine include:

• Improved stability and balance – Using a vibration plate may enhance your stability and balance, as evidenced by a trial completed in older individuals.²
• Increased weight loss – Some evidence suggests vibrating machines may assist with weight loss, especially when used with diet and exercise.³ Learn more about how to use a vibration plate to lose weight in our blog.
• Regulated blood pressure – Working out with a vibration plate may help regulate and improve blood pressure.P4 This can be an enhanced benefit for people who can’t do as many traditional workouts.
• Enhanced muscle power and strength – A trial involving older adults suggests that moving plates may improve the outcome of strength training.⁵
• Increased lymphatic flow – Working out stimulates blood flow and lymph movement, which can help with everything from fat absorption to fighting infections.⁶
• Optimized accessibility – Vibration equipment offers a valuable option for those dealing with injuries or chronic conditions, providing a low-impact alternative that can aid in rehabilitation and recovery. It’s also a versatile addition to a regular workout routine, enhancing your exercise regimen, whether you’re looking to ease joint strain or simply diversify your routine. Learn more about low-impact exercise equipment in our blog.

Cons of Vibration Plates

As with any workout equipment, there may be some disadvantages or risks associated with using vibration machines, including:

• Fall risks – Anyone can fall or slip off a vibrating machine, though people with balance or coordination issues may be at a higher risk.⁷
• Limited use – People with certain health conditions should either speak with their doctor first or avoid using a vibration plate. These include those who have diabetes, cardiovascular problems, pacemakers, epilepsy, or injuries.⁸ Pregnant people should also consult with a doctor. Learn more about who cannot use vibration plates.

The downsides of vibration plates are usually minor, especially when used as described in the instructions. If you have concerns about using one, speak with your healthcare provider first.

Pros of Rebounders

Rebounders bring a range of potential advantages to your fitness routine, offering a refreshing twist to traditional workouts.

Their unique design not only adds a fun element to exercise but also delivers a host of benefits that can enhance your overall health and performance:

• Support bone strength – One study found that rebounding can help support bone density and decrease resorption, the process where the body breaks down bone.⁹ Read more about how to improve bone density naturally.
• Increased weight loss – Jumping on a trampoline, or performing exercises on one, can elevate your heart rate, helping to increase calorie burn, boost your metabolism, and collaboratively support weight loss.¹⁰
• Improved range of motion and body awareness – A study on Parkinson’s disease patients who completed rebound therapy found that participants experienced an increased range of motion and improved body awareness.¹¹
• Enhanced heart health – Cardio workouts, like those on a rebounder, can help strengthen your heart. As a result, jumping on a rebounder can lower triglycerides, your resting heart rate, and cholesterol levels.¹²
• Decreased pain severity – In a study of 18 women who used a rebounding trampoline, participants reported decreased pain severity and interference.¹³

Like vibration plates, more research into the full health benefits of rebounders is needed. With that said, current evidence suggests that incorporating a vibration plate into your workout routine can help elevate your overall health and fitness level.

Potential Cons of Rebounders

When you exercise or use any workout equipment, there is always some inherent risk to keep in mind. This is particularly true when using a trampoline since it has an uneven, moving surface. Some potential negatives of rebounders include:

• Risk of falling – If you’ve ever bounced on a trampoline, you likely know how easy it can be to fall off. Especially if you’re not wearing the proper shoes, lose your balance, or don’t hold onto the grab bars.¹⁴
• Potential nausea and dizziness – Some people begin to feel dizzy or nauseous while using a mini trampoline due to the repetitive, often uneven, bouncing.¹⁵

By taking appropriate precautions and practicing with the rebounder, most people can use it safely and effectively.

Workouts For Vibration Plates

While you can simply stand on the vibration machine to engage your muscles, incorporating exercises can help you achieve your goals faster. Here are some techniques to try on your vibrating plate:

• Calf raises – Start by standing on the machine with your heels raised so that you’re only standing on the balls or front of your feet. Stay like this for between 10 and 20 seconds, then lower yourself to flat feet.¹⁶ Repeat, using the grab bars for stability as necessary.
• Plank – Put your forearms or hands on the vibration machine and stretch your body and legs into a plank position.¹⁷ Hold for several seconds, then release. Repeat as desired.
• Step-ups – Stand on the floor facing your vibrating plate. Step one foot onto the platform. Focus your weight and energy on that foot to lift your other leg onto the machine.¹⁸ Then, reverse the technique to return to the starting position. Repeat, alternating legs.

While these exercises are among the most popular, there are many others to explore. Check out our blog for some killer vibration plate exercises for arms and upper body.

Exercises for Rebounders

Bouncing on a rebounder is the core activity, but you can easily turn it into a full-body workout by incorporating additional exercises as you jump. Some popular options include¹⁹:

• Prance – Exercising on a rebounder takes some getting used to, but prancing is a beginner-friendly move. Stand on the trampoline with your legs hip-width apart, then start to jog in place, in small and fast steps, for about one minute.
• High knees – Stand on the mini trampoline with your legs about hip-width apart. Start running in place, bringing your knees high toward your chest. Try to land on the balls of your feet.
• Single-leg bounce – Engage your core with your legs about hip-width apart, standing tall. Lifting your left leg, start bouncing on your right for about 30 to 60 seconds, depending on your ability level. Stop and repeat on the other side.

Exercising on a rebounder requires practice and patience, as it involves balancing on an unstable surface while jumping. With regular effort or guidance from a professional, you can master the mini trampoline and take your workouts to the next level.

Which One Is Right For You?

Now that you understand the basics about vibration plates and rebounders, how do you decide which is best? Here are some factors to consider:

• Fitness goals – Think about what you’re trying to achieve. Both machines may aid in weight loss, but a vibration plate could better help with stability and balance.
• Budget – Think about your budget when choosing a new exercise machine. While high-quality vibration plates and mini trampolines are a worthwhile investment, options like those from Lifepro offer a more affordable way to get started.
• Practicality – Where will you place your equipment? A rebounder will likely work well if you have a spacious room dedicated to gym equipment. On the other hand, people living in smaller homes or apartments may want to opt for a compact vibration plate.

Discover the Benefits of Vibration Therapy With Lifepro

Vibration plates offer improved stability, muscle strength, and accessibility for low-impact exercise, while rebounders provide a fun, cardio-focused workout that enhances cardiovascular health, bone density, and coordination.

For those in the market for a vibration plate, Lifepro offers a range of machines to suit your fitness goals, budget, and space requirements. Whether you want to try a mini vibration plate or go full throttle with the Rumblex Pro, we’ve got you covered.

Shop our full collection of vibration plates and start revamping your workout regimen today.

Sources:

1. Mayo Clinic. Is whole-body vibration a good way to lose weight and improve fitness? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/whole-body-vibration/faq-20057958
2. National Library of Medicine. Whole-body vibration training improves balance control and sit-to-stand performance among middle-aged and older adults: a pilot randomized controlled trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5516349/
3. National Library of Medicine. The effects of long-term whole-body vibration and aerobic exercise on body composition and bone mineral density in obese middle-aged women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4977903/
4. PubMed. Whole-body vibration training reduces arterial stiffness, blood pressure and sympathovagal balance in young overweight/obese women. https://pubmed.ncbi.nlm.nih.gov/22357522/
5. MDPI. Effectiveness of Whole-Body Vibration Training to Improve Muscle Strength and Physical Performance in Older Adults: Prospective, Single-Blinded, Randomized Controlled Trial. https://www.mdpi.com/2227-9032/9/6/652
6. Cleveland Clinic. Lymphatic System. https://my.clevelandclinic.org/health/body/21199-lymphatic-system
7. Healthline. Do Vibration Machines Work for Weight Loss? https://www.healthline.com/health/vibration-machine-weight-loss
8. GoodRx Health. 6 Benefits of Vibration Plates to Shake Up Your Fitness Routine. https://www.goodrx.com/well-being/movement-exercise/vibration-plate-benefits
9. National Library of Medicine. A Comparison between the Effects of Aerobic Dance Training on Mini-Trampoline and Hard Wooden Surface on Bone Resorption, Health-Related Physical Fitness, Balance, and Foot Plantar Pressure in Thai Working Women. https://pubmed.ncbi.nlm.nih.gov/26529816/
10. Shape. Can Jumping On a Trampoline Actually Help You Detox? https://www.shape.com/do-trampolines-detox-body-8400506
11. National Library of Medicine. Comparison of the Effect of 8-Week Rebound Therapy-Based Exercise Program and Weight-Supported Exercises on the Range of Motion, Proprioception, and the Quality of Life in Patients with Parkinson's Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710923/
12. Cleveland Clinic. The Many Health Benefits of Exercising on a Trampoline. https://health.clevelandclinic.org/trampoline-workout-benefits
13. National Library of Medicine. Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. https://pubmed.ncbi.nlm.nih.gov/27441918/
14. SilverSneakers. What Is Rebounding—and Should You Try It? https://www.silversneakers.com/blog/what-is-rebounding-and-should-you-try-it/
15. Inspire US. Trampoline Exercise: Pros and Cons of Rebounding. https://www.inspireusafoundation.org/trampoline-exercise-pros-and-cons/
16. Verywell Fit. A Comprehensive Guide on How to Use a Vibration Plate. https://www.verywellfit.com/how-to-use-a-vibration-plate-7642606
17. ISSA. What Are the Benefits of Using Vibration Plates? https://www.issaonline.com/blog/post/what-are-the-benefits-of-using-vibration-plates
18. ISSA. What Exercises Can You Do on a Vibration Plate? https://www.issaonline.com/blog/post/what-exercises-can-you-do-on-a-vibration-plate
19. GoodRx Health. Rebounding Exercises 101: Benefits, Safety, and Mini-Trampoline Workouts to Get You Started. https://www.goodrx.com/well-being/movement-exercise/rebounding-exercise

Author

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.