Resistance Bands | Vibration Plate | At Home Workout Remote Workers - 20 Minute Fat Burner

Added: 2026-05-13

[00:00:00]workout is brought to you by Joint Terra and we are going to get started. So, if you do if you don't have a vibration plate, you are more than welcome to do this workout and do it without the vibration plate. Other than that, I'm going to go ahead and get started. And what we're going to do is I'm going to have all of these ready just to show you guys kind of like what I'm working with here. Let me turn this out so there's no feedback. So you have an option of going to the very light or light. So I'm going to start with this one.

[00:00:40]And these are latex free by the way.

[00:00:42]Very skin friendly, very comfortable. So I'm just going to put them nearby.

[00:00:48]And I just wanted to show those to you.

[00:00:50]So you can choose either very light or a light band. And the other option that you can do is you can go barefoot or you can keep your shoes on or you can keep your socks on. So before I get started with any of that, what we're going to do is do a light warm up.

[00:01:11]Okay, so we're going do a light warmup.

[00:01:13]I'm going to go ahead and start this.

[00:01:14]And remember, you can do this too without the vibration play. Just modify it as best you can. All right, don't forget to turn on your heart rate monitor. We are going for 20 minutes midday workout.

[00:01:28]And let me see here.

[00:01:32]So, I'm going to set it to functional training for me here in my Apple. I'm going to get this started and and you're just going to hold arms out and just go up and down. You don't have to go into a very low squat. You can keep it like medium. You can actually just hinge here and then stand back up. I'm in a wide position.

[00:01:59]So, this might be a little intense for you. So, go ahead and put yourself in a narrow stance. So, bring your legs closer together. So, this is just a warm up. Okay.

[00:02:09]Now, if this is too hard, you can just do the squat and we're going to be here for another minute. All right.

[00:02:20]And if you need to take a break, take a break. This is a movement based midday movementbased 20 minute in and out fat burner on the vibration plate. So I'm going to go ahead and go back to holding this out.

[00:02:39]Okay, we have just under a minute left here. Just hold it and press your arms out. Now, if this is too much, bring it in a little bit and just keep your arms out in front and just use a little bit of the resistance.

[00:02:52]Or you can pull it all the way out. Give yourself a nice challenge.

[00:02:56]So, working upper body, lower body, core.

[00:03:03]Feel the burn. I can feel the burn in my shoulders. 15 seconds. Let's hold it here. Okay.

[00:03:12]Doing a full body workout here on the vibration plate using the flat bands.

[00:03:19]Three, two, one. Good. Now, let's lean to one side and lean to the other side.

[00:03:38]Now, we're going to do the lean. Keep your arms apart and lean.

[00:03:44]So, this is another way you can boost your lymphatic system doing leaning on either side and while also boosting the lymphatic system in our upper body and getting in a strength workout by leaning from side to side.

[00:03:58]Okay. And again, my hands are like this.

[00:04:01]They're pushing apart above my head.

[00:04:07]15 more seconds. All right, in 10 seconds, what you're going to do is you're going to stand wide position. Three, two, one. And what you're going to do is you're going to raise your arms up and down. Hello.

[00:04:25]Welcome.

[00:04:27]Welcome to my channel. So, raise your arms up and down. And you're pressing the band. So, remember, make sure it's really nice and taut.

[00:04:37]So again, this is boosting your lymphatic system, but it's also working your shoulders.

[00:04:43]Yeah, I'm about ROI, return on investment on your workout. So, we're working on promoting healthy bones.

[00:04:52]We're working on promoting healthy muscles and burning fat.

[00:04:56]We're also boosting our lymphatic system with these up and down arm movements.

[00:05:00]And then adding the bands. Now, if this is too much, you can just do the same movement and without the bands going up and down. It's still very beneficial.

[00:05:08]You're still getting a lymphatic drainage. It's just this adds a challenge that I think is worth your time, right? Because we're in and out.

[00:05:16]20 minutes.

[00:05:18]Three, two, and one. Good. Now, just roll those shoulders back.

[00:05:25]Roll them forward.

[00:05:28]Roll them back.

[00:05:31]forward.

[00:05:32]Good. So now what we're going to do is we're going to do pull aparts. So you can just pull it apart. So you can grab it in your hands and we're going to be here for one minute. So pull it apart.

[00:05:41]So remember what we're working right here. All right.

[00:05:46]Very difficult area to target. And I'm in a slight hinge for a reason. Okay. I want to place a demand on my lower body while I'm working my upper body. I'm also exposing my body to getting more of circulation from the vibration. Oh my gosh, it's so it's a burner.

[00:06:09]So, this is the light band from Joint Terra.

[00:06:16]Okay, 20 more seconds here. 20 more seconds and then we take a break.

[00:06:23]15 seconds, guys.

[00:06:27]10 seconds.

[00:06:29]We got this.

[00:06:32]5 seconds. 3 2 and one. Oh, manta. Okay. So, that is our warm up. So, now I'm just going to stop this and we're going to switch to a heavier band. So, I am going to do the heavy band.

[00:06:54]You can do the heaviest band if you want, but I'm going to do the heavy band. All right, I'm going to get back on here. I'm going to put this above our knees.

[00:07:07]So, it's 20 minutes. If you need a break, go ahead and take a break, but I'm not going to give you any breaks voluntarily other than I'm going to give you a countdown of 5 seconds and three, two, one. Nice athletic position here. So, what we're going to do is we're going to lean on one side since we've already warmed up and raise one leg at a time. Okay? So, we're going to do this one side only. Now, if you can't do that, then just step out. Step out just like that. Okay? But if you can, go ahead burner and bring it in. Okay? So, you can do a lighter band. You don't have to go heavy like me.

[00:07:49]30 seconds here.

[00:07:52]Okay? 30 seconds.

[00:07:56]So remember, if you don't feel comfortable raising your leg, you can just tap the outside. Just have your leg go somewhere. So we got 20 seconds left.

[00:08:05]And remember, you can brace yourself on a wall, on a chair.

[00:08:10]10 seconds. This is a burner, guys.

[00:08:16]How you guys doing?

[00:08:19]Three, two, one. and go right into the other side if you can.

[00:08:24]So remember what you want to do is have your I I actually didn't tell you this. You want your vibration plate at the lowest vibration. So when you're doing something like this, it's very very hard. You want to be at the lowest vibration because you're doing so much work combined. Like you can do this without the vibration plate. It's hard.

[00:08:44]But right now you're working quantum.

[00:08:46]You're working in every plane forward, back, side to side, up and down. Plus trying to keep your balance. 30 seconds burner.

[00:09:02]So again, you can do these exercises without the vibration plate, but I'm all about compounding your efforts without high impact or without any more demand joints than is necessary. Right.

[00:09:18]Three, two, one. Good. Now, we're just going to hold that squat wide position.

[00:09:23]Hold that squat like a medium squat position like this. So, you don't need to go deep. So, we're going to be here.

[00:09:30]This is part of the workout. Now, you're just going to do small bounces.

[00:09:34]Small bounces. Just like that.

[00:09:40]Small bounce. And remember, don't lock your knees. Okay. Now, if you really want to take this to another level, you can have the lighter band here again, but I'm trying to pace you guys cuz I don't know you, you can put a lighter band up here. Just hold it while you're doing the pulses. So, when you're doing something lower body, you're still working the upper body by having the lighter band here.

[00:10:05]But we're going to keep it nice and simple for today. We good with simple?

[00:10:09]Thumbs up. Give me a fair emoji if you want to keep it simple and still effective.

[00:10:15]And remember, the wider the stance, the harder it is. So, we're going to go back to the last round with your side raises.

[00:10:25]So, we're here for one minute. One side.

[00:10:32]Remember, if you can't do the side raises yet, just have your leg travel and tap the sides, right? Other than that, pace yourself.

[00:10:46]side raises. This band right here, this is the heavy from the joint terror bag that I showed you guys. And if you want this set of bands, it's below this video and it's also pinned as a comment.

[00:11:02]So, this might look like a girl workout, but it really isn't. If you want good performance in any kind of sports, you need vibration plate and resistance bands. I've always believed that.

[00:11:15]And if you lift every day, you're an athlete to me.

[00:11:22]Or if you lift once or twice a week, you're still an athlete. So, regground.

[00:11:27]And let's go to the other side.

[00:11:30]And you need these type of exercises that'll help improve your strength, the balance.

[00:11:37]So, working one leg at a time, one glute at a time. And this is this is a lot going on here.

[00:11:47]Trying to pretend like it's not burning, but it's burning.

[00:11:52]Thank you, Terra, for providing the bands for our midday workout today.

[00:12:03]20 seconds, guys. Remember, this is just two rounds of these and we're moving on.

[00:12:12]Oh, my land.

[00:12:15]8 seconds.

[00:12:19]Three, two, and one. Nice. Okay, so now let's just step off. Take this band off.

[00:12:27]Now we are lower body focused. We're going to go to a heavier band.

[00:12:37]We have less than 10 minutes left, guys.

[00:12:40]So, the this is the heaviest band.

[00:12:45]We're getting back on.

[00:12:49]And this time, we're going to go into a deep squat. Okay. Go into a deep squat.

[00:12:54]And just hold it for me. Two, three, four, and come up.

[00:13:00]Good. Go back down.

[00:13:03]Sit in it for three, two, one, and come up. Hello and welcome.

[00:13:10]And again, hold. 4 3 2 1 and come up. This is a 20 minute in and out.

[00:13:21]4 3 2 1 workout.

[00:13:25]Okay, hold it. Four, three, two, one.

[00:13:30]and come up.

[00:13:35]Good.

[00:13:38]So, we have just under a minute here. I'm going to repeat this again.

[00:13:47]Four, 3, two, one, and come up. This is your strengthening exercise. So, if you're sitting all day, this is going to give you the strength to sit. You know, you need strength to walk, you need strength to sit. Three, two, one, and come up.

[00:14:05]15 seconds.

[00:14:07]So, this workout is for men and women. Okay?

[00:14:14]So, if you want a body that performs really, really well for you, you need strength and that's what the vibration plate does for you. And the resistance band aids in helping as well. So, you can bring your legs together like this for your break.

[00:14:31]Okay.

[00:14:33]I'm going to keep it medium.

[00:14:37]And this break is an active break. So, you're still working out by standing on the vibration plate.

[00:14:48]And remember, it's not the intensity of the vibration for this type of workout.

[00:14:53]I highly recommend when you're doing something like this, you're at the lowest vibration setting for your plate, but we're using the heaviest band.

[00:15:03]All right, in 15 seconds, we're going to go the final set of that squat, the pulse squat, where you hold it for four and you come back up.

[00:15:15]Driving your weight through your heels, driving your knees apart. All right, here we go. In three, two, one. Go into that squat. Hold it for four 3 2 1 and come up and repeat.

[00:15:28]4 3 2 one and come up. So we're here for one minute.

[00:15:34]Hello. 4 3 2 one and come up.

[00:15:41]4 3 2 1 come up.

[00:15:46]Just under a minute left. 4 3 2 one and come up.

[00:15:53]4 3 2 one and come up.

[00:15:59]4 3 2 1 and come up. Marches are next.

[00:16:04]Four 3 2 one and come up. 10 seconds here. 4 3 2 one and come up.

[00:16:17]4 3 2 one and come up. Good. So, get in position. We're going to do our marches.

[00:16:25]So, you can lighten your band or you can keep your band heavy. So, I'm on the heaviest band with joint terra. And what we're going to do I want to see how much time I've got left. Okay, cool. What we're going to do is we're going to do a march. So, every time you march, you hold it. Make sure you plant your foot back in the right position. So, even if you have to look down because ideally I want you to be looking at a mirror, but I'm looking at you guys trying to do this.

[00:16:59]So, you can go a little bit faster if you want.

[00:17:03]Okay.

[00:17:06]once you get your bearing.

[00:17:12]So again, if you're sitting all day, this makes you strong enough to sit and it makes you strong enough to walk.

[00:17:20]Makes you strong enough to carry your niece and your nephew, your kids, your grandkids.

[00:17:27]Okay? So it might look like, oh, you're just marching. No, no, no, no. Marching on a vibrating platform. There's a lot going on up here. It improves your cognitive abilities.

[00:17:41]Therefore, helps you with not having a cognitive decline as you age.

[00:17:51]And I'm trying to keep my torso upright as well. Right.

[00:17:57]30 seconds here.

[00:18:00]Keep going.

[00:18:07]15 seconds.

[00:18:14]Hello and welcome.

[00:18:19]Three, two, and one. Good active break here.

[00:18:27]Nice work. Have one more set. One more set.

[00:18:33]of your marches.

[00:18:39]Nice job. Hey guys, welcome to my channel.

[00:18:46]So, I am standing on a vibration plate at the lowest vibration.

[00:18:53]It goes actually much higher than this.

[00:18:55]I don't recommend it for doing this type of workout. You're already working.

[00:19:00]Okay. Everything is jiggling. The only thing that's not jiggling on are my eyelashes.

[00:19:06]All right? And that movement, what's happening is that pretend like this is your body's bone and you're pulling with the vibration on your bone. And that pull strengthens your bones. It reminds your bones to stay healthy for you. All right, here we go. Last round of marches.

[00:19:24]So remember, the planted leg is slightly bent. So you're always in an athletic position.

[00:19:30]Ideally, you want to do this in front of a mirror so you make sure you're landing on the actual platform so you don't teeter off somewhere and try to hold it if you can.

[00:19:46]Okay? So, it's not about speed with this. It's more about control.

[00:19:50]But if you need to go a little bit faster because you can't hold the position to feel yourself getting through it safely, then by all means don't hold it. But ideally, you want to hold it for a little bit longer.

[00:20:06]15 seconds.

[00:20:08]About to hit 19 minutes, guys. This is 20 minutes in and out.

[00:20:14]8 seconds.

[00:20:18]Three. Two and one. Good active rest.

[00:20:22]Let's go ahead and go to the widest position here. We are done.

[00:20:28]Widest position. So this is the greatest exposure to the vibration. Your widest position on any plate. That means more vibration is going through your body.

[00:20:39]All right.

[00:20:41]Nice job. If you did it with me live, if you do it later, comment below. If you get it done, 30 seconds here and then we are done.

[00:20:54]Guys, just came in real quick to do this cuz I've been promising you guys for the past month and a half that I'm going to be coming on at midnight. at not midnight, at midday to do an afternoon workout in addition to Monday, Wednesday, Fridays, 6:00 am rise and incline in May. Here we are. 3, two, one. Nice. I'm going to go ahead and stop that.

[00:21:23]We're done. Yes, we got it in. So, on my watch, it says I burned 42 calories. My average heart rate was 20 126.

[00:21:37]Uh yeah, 127 my average heart rate.

[00:21:40]That's a fat burning zone. You want to be in your zone one and two. And that's where I was for 20 minutes, which is my average, which is amazing.

[00:21:51]Amazing.

[00:21:53]So, all right. Let me see if you guys have any questions for me. Remember, this workout is brought to you by Joint Terra.

[00:22:03]And these are latex-free bands.

[00:22:09]And this is a very athletic workout.

[00:22:11]Don't underestimate how difficult this is. It might seem easy, but there's a lot going on with the vibration plate and the resistance band. If you just did this once a week for the next six months, come back and tell me what your results are. and they will be different for different people, but this is more of like a performance-based workout and it's something that I always did because I used to use the commercial grade vibration plates and right now we're in the um we're in the um accessibility season where you can literally have a vibration plate in your home. The ones I used to use were they you it would be the cost of a car, you know, but now you guys Sorry, I'm reading your comments. Okay.

[00:23:01]All right. Some of you guys's comments I I don't know, guys. That's I'm just going to remove some of you guys and see. Thank you, Steve Truth 90, for sending floating hearts for 10 jewels. I appreciate you.

[00:23:25]All right, guys. Thank you so much for your kind comments. Do you guys have any questions? What's up? What's up?

[00:23:41]Okay, let me see. It's uh not letting me see all you guys' comments yet. So, I'm just going to refresh this. So, anyway, guys, um I promised I would come on in May and do more than the um and do more than the Monday, Wednesday, and Friday incline walking. And this is one of the workouts.

[00:24:04]And um so if you are looking If you're looking for a home gym setup, that's what I'm all about. Thank you for the jewels, whoever that was. And these joint terra bands are a part of that.

[00:24:28]Where can you buy a band? It's in the comment. You can you can do you see the comment? It's a pinned comment. Or scroll down to the bottom of this video. You can click the product. Do you see it?

[00:24:56]Let me know if you see where you can get the bands. You can get the band. They're latexfree. They feel really good on the skin.

[00:25:12]All right, guys. I promised I would get on here for 20 minutes in and out. Thank you for the 32 people that are still here. Let me know if you have any questions. Um, you can get the band, like I said, at the bottom of this video or in the pinned comment.

[00:25:29]I value your time and I value um you sharing your time with me today. Byebye.

[00:25:36]And thank you Joint Terra for providing the bands for today's midday movement workout.