If you’re looking to shake up your fitness routine, then you may want to consider the Power Plate. The machine uses vibration technology to activate the body’s natural reflexive response and engage the muscles in a consistent and controlled manner. “Scientifically proven, it works on the principals of intense muscle stimulation,” says Claire Finlay, founder of Transition Zone. “It’s HIIT training at its best.” Because the constant vibrations challenge the body to work harder to maintain stability, performing different exercises on the plate improves strength, balance, metabolic rate, and flexibility. In fact, it’s such an effective full-body workout that it is used by many of the professional football teams in America. But, don’t worry, you don’t have to be an athlete to master the technique. Follow along above as Finlay shares four essential exercises you can do on the Power Plate — no matter your fitness level.