Vibrapower HIIT ETF010C User manual

INSTRUCTION
MANUAL
MODEL NUMBER: ETF010C
WARNING: To reduce risk of injury, the user must read and understand this
instruction manual before using the Vibrapower HIIT. This machine is intended for
indoor, domestic use only in accordance with the instructions provided
in this manual.
Please read these instructions carefully and retain for future use.

2
SAFETY INFORMATION OWNERS MANUAL
CONGRATULATIONS on the purchase of your Vibrapower™ HIIT.
HIIT or High-Intensity Interval Training is a training technique in which
you give all-out, 100% effort. This is done through quick, intense
bursts of exercise, followed by short, sometimes active, recovery
periods. This type of training raises your heart rate, keeps it up and
burns fat in less time. Please study these instructions carefully before
use, paying special attention to the following guidelines.
GENERAL SAFETY INSTRUCTIONS
• Consult your doctor before
beginning this or any exercise
or diet programme.
• Follow the warm-up exercises
before you commence your
workout.
• Increase speed, intensity and
duration of exercises gradually.
• Vibrapower HIIT is NOT suitable
for use by children.
• Do not jump on the plate as
this may cause damage.
• After each use, the machine
must always be switched off
and unplugged.
• Always switch off the machine
and disconnect the power
supply before cleaning.
• Do not let the Vibrapower HIIT
get wet with any type of liquid.
• In addition, do not use the
Vibrapower HIIT while your
hands are wet.
• Only use the Vibrapower HIIT
on a surface that will not be
dented or damaged by the
weight of the machine.
• Place the Vibrapower HIIT on
an old cloth or training mat
before use, to avoid marking
theoororcarpet.
• Only one person is allowed to
use the machine at any time.
• Keepyourngersawayfrom
the edge of the footplate while
the machine is in use.
• For comfort and before use,
make sure there is enough
space around you (at least 1
metre).
• The voltage and electrical
circuit to which the Vibrapower
HIIT is connected must always
comply with the laws in force.
For your safety and the safety of others the
following safeguards are very important.
Failure to read and follow these
instructions may lead to serious injury.

3
SAFETY INFORMATION OWNERS MANUAL
GENERAL SAFETY INSTRUCTIONS
CONTINUED...
• Thisapplianceisnotintended
for use by persons with
reduced physical, sensory or
mental capabilities, or lack of
experience and knowledge,
unless they have been given
supervision or instruction
concerning the use of the
appliance by a person
responsible for their safety.
Children should be supervised
so that they do not play with
the appliance.
MEDICAL RECOMMENDATIONS
You must not use the Vibrapower HIIT
without your doctor’s consent if you:
• Are pregnant
• Have had a recent operation or
surgery
• Have knee, shoulder, back or neck
injuries
You are strongly recommended to
consult your doctor before using the
Vibrapower HIIT if you have any of the
following:
• Heart condition or cardiovascular
disease
• High blood pressure
• Acute thrombosis
• Acute hernia
• Severe diabetes
• Epilepsy
• Severe migraines
• Malignant tumour
• Pacemaker,implants,articialjoint(s)
or limb(s), stents or IUD
• Any recent illnesses or infections
• Cancer
Discontinue using if you experience
dizziness, nausea, shortness of
breath, pain, or any other abnormal
symptoms.
BENEFITS
Vibrapower HIIT offers the following
benets:
• Muscle building
• Generaltness
• Endurance
• Muscle relaxation

4
UNPACKING OWNERS MANUAL
WARNING - The Vibrapower™ HIIT is
heavy. You may need some assistance
unpacking the unit.
• To avoid danger of suffocation, please
keep all plastic bags out of the reach
of children.
• Check that there is no damage to the
unit prior to use. In case of visible
damage before or during use, unplug
the Vibrapower HIIT and contact your
Vendor. Do not attempt to use the
Vibrapower HIIT.
• Your Vibrapower HIIT is designed for
home use only and is not intended for
commercial use. Please do not use
outdoors.
• Please retain all packaging and
paperwork for future use and store
safely away from children and
animals.
• The Remote Control, Resistance
Bands and Power Cord are all located
in the polystyrene packaging, please
take care not to dispose of these
important items by accident.
WHAT YOU WILL FIND IN THE BOX
• Vibrapower HIIT unit
• Remote control
• Two sets of resistance bands with
carabinerxings(Redmoreresistance
& Black less resistance)
• Power cord
YOU WILL NEED
• 2 x AAA Alkaline batteries for the
remote control
FEATURES
A. Built-in Bluetooth Player
B. Rubber Mat
C. Base Cover
D. AC Socket
E. Foot Pad
F. Middle Cover
G. Upper Cover
H. Handle
A
B
E
D
C
F
G
H
H

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INSTRUCTIONS FOR USE OWNERS MANUAL
BEFORE YOU START
When handling your Vibrapower™ HIIT,
make sure you use the handles on both
sides of the machine to move it around.
Choose a suitable place for your
Vibrapower HIIT and workout. Place the
machineonasolid,atlevelsurfacewith
asuitablecoverforyouroororcarpet.
Insert 2 x AAA batteries into the remote
control unit.
ATTACHING THE RESISTANCE BANDS
To attach the resistance bands to your
Vibrapower HIIT, loosen the rubber
foot pad (1), then using the Allen key
provided, release the screw (2).
Slide out the metal bar (3) so the hole
in the end is protruding. Tighten up the
screw (2) with the Allen key and screw
on the rubber foot pad (1). Attach the
resistance band using the carabiner clip
through the hole in the end of the metal
bar (3). Make sure that the carabiner clip
is locked into place.
3
2
1
3
2
1

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INSTRUCTIONS FOR USE OWNERS MANUAL
ADJUSTING RESISTANCE BANDS
Ifyoundyouneedtoadjustthelength
of your resistance band, take part Ain
one hand and start to thread through the
band from underneath. This should
create a small loop at point B. Pull the
band at point Dwhilst keeping hold of
part Aso that the loop disappears. This
will shorten the length of the resistance
band overall.
To lengthen your resistance band, thread
a small amount of band through part A
as before to create a loop at point B.
Then pull the band at point Cso that
the handle moves towards part A. This
should increase the loop and now you
will need to thread the loop through part
Aso it disappears.
SETTINGS AND USE
Turn the machine on by ensuring the
supplied power cord is plugged in to the
machinerst,thenpluggedintoa
suitable power socket. Turn on the
power switch at the rear of the machine
to the “I” position, ensuring the switch
illuminates. Then, press the power
button on either the display unit or
remote control.
The display will read 10:00. This is the
time that it is automatically set to. To
change the time use either the +/- on the
display or Time ^ / v buttons on the
remote. You cannot change the time
once the program has started.
When in use, the display will rotate
between time left in the exercise, level
of intensity (between 1-20) and calories
burnt.
A
B
D
C

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INSTRUCTIONS FOR USE OWNERS MANUAL
REMOTE CONTROL FUNCTION
POWER BUTTON
Press the red power button to utilise
stand-by mode option. The display will
read “----“ when in stand-by mode. Use
this option when temporarily leaving the
machine. We recommend you turn the
machine off completely using the power
switch at the back if leaving it for more
than 30 minutes.
START/STOP: This button will start and
stop the machine
TIME UP: The default time is set to 10
minutes. Press this button to increase
the time.
TIME DOWN: The default time is set
to 10 minutes. Press this button to
decrease the time.
SPEED UP: In manual mode this will
increase the speed of the machine until it
reaches the maximum level 20.
SPEED DOWN: In manual mode this will
decrease the speed of the machine until
it reaches the minimum level 1.
M: Manual mode button, starts off at 10
minutes at level 1. When in manual mode
the machine speed can be adjusted up
or down while still in use. Use the Speed
Up or Speed Down buttons for a level
at a time. To move through the speeds
quickly press M, once for level 6, twice
for level 10, three times for level 16.
See page 8 for more information on the
manual mode.
P: Press to access the pre-set programs.
Once for P1, twice for P2, three times for
P3 & four times for P4. Then press Start/
Stop to begin.
The range of the remote controller is
approx. 2.5metres. Aim the remote
controller’s infrared light at the reception
window on the display panel to operate
the machine.
REMOTE CONTROL
BUTTONS
A. Power Button
B. Start/Stop Button
C. Time Up
D. Time Down
E. Speed Up
F. Speed Down
G. Mode
H. Pre-set Programs
A
C
HG
F
E
D
B

8
INSTRUCTIONS FOR USE OWNERS MANUAL
BLUETOOTH CONNECTIVITY
Your Vibrapower HIIT has built in
Bluetooth and a speaker. You can use
this to play music while you work out
without the need for headphones.
Bluetooth mode is activated the moment
you turn on the Vibrapower HIIT, you will
hear “Bluetooth activated”
• Make sure Bluetooth is activated on
the smart device you wish to connect
to the Vibrapower HIIT.
• On your smart device, search for
Bluetooth devices; the Vibrapower
HIIT will show up as “Wishing”.
• Tap or select “Wishing” to connect,
within a few moments you should
hear “Bluetooth connected”.
You can then choose the music you wish
to play through your Vibrapower HIIT
using your smart device. Control the
volume through your smart device.
When turning Bluetooth off on your
smart device, you will hear “Bluetooth
disconnected” from your Vibrapower
HIIT.
Note: Bluetooth connection is available
using most Bluetooth enabled smart
devices. Not all devices are compatible.
PROGRAMS
The machine can be used in various
modes as described below.
MANUAL MODE
Before starting, select the time length of
the program (Maximum time is 20
minutes). Press TIME UP or TIME DOWN
on the remote or +/- on the display to
select the desired workout time in
minutes and then press on the remote
or POWER on the display.
The Vibrapower HIIT will start to oscillate
at speed “01”. To increase or decrease
the speed, simply press SPEED UP or
SPEED DOWN according to your
abilities.
To stop the machine at any time, press
or the POWER button on the display,
and the machine will return to ready
mode.
PROGRAM MODE
There are four different HIIT programs
automatically set in the unit.
P3
P2
P1
P4

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WORKOUT TECHNIQUES OWNERS MANUAL
To use one of these pre-set programs
when in the ready mode, press “P” on
the remote control or MODE on the
display unit until you reach the desired
program. If you press “P” 5 times it will
get you back to the Manual Mode. Then
press the button on the remote
control or POWER on the display to start
the program.
To stop the machine at any time, press
on the remote control or POWER on
the display, and the machine will return
to ready mode.
When your workout has ended, turn
off the power switch at the back of
the machine and disconnect from the
mains supply. The machine will return
to stand-by mode if untouched for
approx. 3 minutes.
GENERAL
Until you are used to vibration training
technology, we suggest you start on
the slowest speed and “test” the unit’s
effects for a few seconds by gently
stepping onto the machine one foot at a
time.
When you are ready to progress, we
recommend increasing the intensity of
the vibration, rather than the duration of
your workout.
NOTE - Vibrapower HIIT is a vibrating
tnessappliance;themoreyouincrease
the intensity, the louder the noise caused
by the vibrations will be.
In order to maximise the benets of
Vibrapower HIIT you should always
remember the following points:
In order to achieve the desired results,
you should use your Vibrapower HIIT
regularly. Longer-term use will ensure
you maintain your desired goals. Please
remember to follow the warm-up
exercisesrstbeforeusingthemachine.
When using your Vibrapower HIIT for the
rsttime,increasetheintensityof
vibration, and duration of exercise,
gradually.
Remember to always start the machine
from the lowest speed setting and then
increase the speed step by step.
You will enhance your results by
following a calorie-controlled diet along
with your exercise routine.
Do NOT use your Vibrapower HIIT when
you have a full stomach; Eating a meal a
couple of hours before your workout is
best.
Remember to stay hydrated.
Never overwork yourself on the
Vibrapower HIIT; stop exercising if you
feel tired, exhausted or dizzy.
Important Notice: Do not use the
Vibrapower HIIT for more than 10
minutes at a time. It is more effective
to increase the intensity of the
vibrations during the exercise, rather
than increase the time.

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WARMING UP & COOLING DOWN OWNERS MANUAL
WARMING UP AND COOLING DOWN – IMPORTANT
One of the most important parts of your workout is to prepare your body for exercise
on the Vibrapower HIIT.
WARMING UP the muscles substantially decreases the chances of injury and only
takes a few moments to do. Warming up exercises can be done using the Vibrapower
HIIT as a pedestal or away from the machine.
COOLING DOWN removes the lactic acid build-up in the muscles by oxygenating
the muscles after your exercise routine. Lactic acid is what makes you ache after a
workout, cooling down should be undertaken soon after the last set of exercises you
intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both
warming up and cooling down should be done slowly and accurately, there is no
hurry to complete these exercises, it is more important to complete them. In addition,
it is good practise to move around after the cool down exercises to further dissipate
the lactic acid.
In addition, if you are tiring between your sets, you can use one or more of the
following routines to keep your body warm whilst you are recovering.
TOP TIP - Use a chair or a wall to help keep your balance if you need to.
QUADRICEPS STRETCH
Stand close to a wall, chair or other solid
object. Use one hand to assist your balance.
Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp
the top of your foot with the same side hand.
Keeping your inner thighs close together,
slowly pull your foot towards your buttocks
until you feel a gentle stretch in the front of
your thigh. You do not have to touch your
buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap
pointing straight down and keep your knees
close together (Do not let the lifted knee swing
outward). Hold the stretch for 20 to 30
seconds. Repeat for the other leg.

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WARMING UP & COOLING DOWN OWNERS MANUAL
INNER THIGH STRETCH
Sitontheoorand bend your legs so that
the soles of your feet are together. Place your
hands on your ankles. Lean forward from the
waist and press down lightly on the inside of
your knees. You should feel a stretch in the
muscles of your inner thighs.
CALF AND ACHILLES STRETCH
Stand approximately one arms-length away
from a wall or chair with your feet hip-width
apart. Keeping your toes pointed forward,
move one leg in close to the chair while
extending the other leg behind you. Bending
the leg closest to the chair and keeping the
other leg straight, place your hands on the
chair. Keep the heel of the back leg on the
ground and move your hips forward.
Slowly lean forward from the ankle, keeping
your back leg straight until you feel a stretch in
your calf muscles. Hold for 20 to 30 seconds.
Repeat for the opposite leg.

12
WARMING UP & COOLING DOWN OWNERS MANUAL
STANDING HAMSTRINGS STRETCH
Stand with your legs hip width apart. Extend
one leg out in front of you and keep that foot
atagainsttheground.Withyourhands
resting lightly on your thighs, bend your back
leg and lean forward slightly from your hips
until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint
rather than bending at your waist. Hold for 20
to 30 seconds. Repeat for the opposite leg.
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
Layatonyourbackwithyourhipsrelaxedagainsttheoor.Bendonelegatthe
knee.Keepingbothshouldersatontheoor,gentlygraspthebentkneewith
your hands and pull it over your body and towards the ground. You should feel a
stretch in your hips, abdominal and lower back. Hold for 20 to 30 seconds and
release. Repeat for opposite side.

13
WARMING UP & COOLING DOWN OWNERS MANUAL
OVERHEAD/TRICEPS STRETCH
Stand with your feet shoulder width apart and
your knees slightly bent. Lift one arm overhead
and bend your elbow, reaching down behind
your head with your hand toward the opposite
shoulderblade.Walkyourngertipsdown
your back as far as you can. Hold this position.
Reach up with your opposite hand and grasp
yourexedelbow.Gentlyassistthestretchby
pulling on the elbow. Hold for 20 to 30
seconds. Repeat for the opposite arm.
Warming up and cooling down should take around ten minutes each. It is
sensible to adjust this timing according to your own situation. You would benet
from a longer warm-up session if you exercise soon after waking up than you
would after a walk to the shops and back for example.
Take your time warming up and cooling down; enjoy the stretches as they will
make you feel better.
TOP TIP - As you progress, you can create your own warm up and cool down
exercise routine, you do not need to keep strictly to the above routine so long as you
utilise all the basic muscle types included above.
YOUR VIBRAPOWER HIIT TOTAL BODY WORKOUT
Turn the page for some exercises for you to try out on your Vibrapower HIIT machine.

14
TOTAL BODY WORKOUT OWNERS MANUAL
TRICEPS EXTENSION WITH
BANDS
Stand on machine with your legs
slightly bent, holding the resistance
bands. Keep your elbows close to
your side and extend them back,
then bring forward towards your
shoulder in a ‘skiing’ action.
BICEP CURL WITH BANDS
Standing on the machine, slightly
bend your legs and hold the
resistance bands with your palms
facing up. Bring your hands up
towards your shoulders to perform
a bicep curl, keeping the elbows by
your side. Bring them down slowly in
a controlled movement

15
TOTAL BODY WORKOUT OWNERS MANUAL
REVERSE CROSSOVER WITH
BANDS
Stand on machine with legs slightly
bent. Hold the bands with opposite
hands with palms facing down, in
front of your abdomen so your arms
are crossed over each other and then
slowly raise your arms up to
shoulder height in a curved fashion.
Bring them back to their original
position in a controlled movement.
FORWARD ARM RAISE WITH
BANDS
Stand on machine with legs slightly
bent. Hold the resistance bands with
your palms facing down. Then raise
your arms forward slowly to shoulder
height with just a slight bend at the
elbow. Bring your arms back down to
their original position in a controlled
movement.

16
TOTAL BODY WORKOUT OWNERS MANUAL
STEP BACK
Standing on machine with both feet,
step back one leg at a time to the
oorbehindyou,thenplaceback
onto the plate. Repeat and alternate
stepping back, one leg at a time. It is
advisable to do this at a low intensity
setting to begin with until you are
condentwiththisexercise.
PLANK
Place your hands a shoulder width
apart on the plate, with your
shoulders over the wrists, body
behind the machine - go onto your
toes, keeping the body in a plank
position and hold. This can also be
done by resting your forearms on the
plate. When performing this make
sure your abdominal muscles are
squeezed in.

17
TOTAL BODY WORKOUT OWNERS MANUAL
KNEE LIFT
Standontheoor behind the
machine, step onto the plate with
one leg, then bring the other knee
forward as you raise it out in front
of you. Replace this knee/leg to the
oorbehindthemachineandrepeat
with the opposite leg. It is advisable
to do this at a low intensity setting
tobeginwithuntilyouarecondent
with this exercise.
STEP SIDE
Standing on machine with both feet,
step with one leg at a time to the
side of the machine, alternating one
leg at a time. It is advisable to do
this at a low intensity setting to begin
withuntilyouarecondentwiththis
exercise.

18
TOTAL BODY WORKOUT OWNERS MANUAL
OBLIQUE TWIST
Sitting on the plate, lean back
slightly, place hands comfortably
behind your head and rotate the
shoulders from side to side, bringing
one forward at a time in a twisting
motion
SUPERMAN
Place both hands on the plate,
shoulder width apart, with shoulders
over the wrists. Knees stay together
and close to the machine. Outstretch
one arm forward and the opposite
leg back behind you. Return to
original position and alternate to the
other side, repeating this action.

19
TOTAL BODY WORKOUT OWNERS MANUAL
EAGLE LUNGE
Stand behind the machine, holding
the resistance bands palms facing
towards each other. Step onto the
plate with one leg in to a lunge
position (knee bent), at the same
time you perform the move raise your
armsouttothesideina‘ying’
action. Alternate between legs
BRIDGE LIFT
Lying behind the machine on your back, place your feet on the plate, hip width
apart. Squeezing your buttocks, raise your hips towards the ceiling slowly,
pause and then lower back down and repeat.

20
TOTAL BODY WORKOUT OWNERS MANUAL
MOUNTAIN POSE WITH OR
WITHOUT FREE WEIGHTS
Standing on the machine, arms by
your side (holding light weights -
optional), slightly bend your knees,
raise your arms up towards the
ceiling until they almost touch,
breathing in on the way up , then
exhale as you lower arms back to
your side. Repeat.
TRICEP DIP WITH LEG KICK
Sit on the back of the machine,
hands placed on the front of the
plate, legs stretched out in front,
heels on the ground. Slowly lift your
buttocks off the plate, slightly in front
of it and as you dip down, raise one
legofftheoor.Alternateandrepeat.
TOP TIP - Don’t forget your COOLING DOWN exercises!