It is well documented that combining strength training and cardiovascular training will give you the best results in terms of fitness and achieving your ideal body.

Power Plate training is already leading the field as the most time efficient and effective way to improve the strength and definition of your body. So, I’ve combined some of the best Power Plate strength exercises with active intervals to add a cardio blast and maximise your calorie burn during your workout.

Perform each exercise for 45 seconds. Perform each circuit two times with no recovery and then take 45 seconds recovery between the different circuits

For the Power Plate exercises set your machine to 35Hz and Low:

Circuit 1

Squat

Feet shoulder width apart squat dynamically keeping your chest up, bottom out and heels flat on the platform. Control your speed.

Abdominal Crunch

Sit in the middle of the platform and raise your feet off the ground to make a v-shape with your body. Crunch in and out of this position.

Step Jumps

(Active Interval)

Perform a double leg jump onto and off of a step or small box. Perform continuously.

Circuit 2

Glut Bridge with Adductor Squeeze

Lie on the floor in front of the plate platform and place your heels onto platform, keeping a right angle at your knees. Place a ball between your knees. Lift your hips up from the ground and lower slowly. Perform continuously. Remember to squeeze the ball with your adductors throughout.

Lunges

Stand in a split squat position with your right foot on the platform. Lunge up and down continuously by lowering and raising your hips. Perform the second circuit with your left foot on the platform.

Step Ups

Using a step (or the edge of the platform) step up and down with fast feet. Switch lead foot half way.

Circuit 3

Plank with hip flexion

With your forearms on the platform, hold a strong plank position with your bottom flat. Bring your right knee up towards your chest maintaining a straight body position. Then alternate with your left knee and perform continuously.

Push Up

Hands shoulder width apart on the platform and keeping your body straight (you can perform from your knees if needed) push up and down continuously.

High Knees

Standing in one spot perform high knee running.