EMS Workout: The 20-Minute Fitness Hack? What You Need to Know

Imagine achieving your dream body with no more than 20-minute workouts. A trending workout used by many celebrities, including Kim Kardashian (not really a surprise) and Tom Holland, known as EMS, is all over the internet promising to do so. Various devices are being developed — from clinical use to at-home small targeted devices and even ones integrated into sportswear.

Even though I did sports my entire life, I wasn’t an exception to those who caught this marketing hook and wanted to try EMS workouts to improve their physical appearance. Therefore, in this article, I will tell you not only about my experience using EMS but also what science and regulatory authorities have to say about the effectiveness of this workout type.

What is an EMS workout?

Electrical muscle stimulation (EMS) is a technology that utilizes electric current that causes muscles to contract and promises to improve physical appearance. Unlike conventional workouts that target different muscle groups simultaneously, EMS training can only target a couple specific muscles at the same time.

The most commonly targeted muscle groups in commercially available devices are abs, buttocks, or legs. This is done to target different customer segments with different fitness goals. Conversely, some studios offer full-body EMS workouts, with costs ranging between $100–200 per session.

How does EMS training work?

During conventional exercise, our brain sends signals via motor neurons to make muscles contract. An EMS workout, on the other hand, involves using electrical impulses to force muscle fibers (the smaller units that muscles are made of) to contract directly without our brain producing any signal.

In a studio setting, there usually is an EMS suit with electrodes distributed throughout it to target major muscle groups of interest, while smaller at-home EMS devices have only the electrodes that initiate muscle stimulation. Recently, more suits have been introduced for at-home use.

What happens during an EMS training session?

An EMS workout typically involves wearing an EMS suit, a wrap, or a similar device with electrodes. With the EMS suit on, you will be guided throughout the workout, which might involve some basic exercises such as lunges, squats, and ab crunches, among others. The sensation of electrical stimulation during the training might be odd or even intense, especially during your first session. Hence, I would advise to always ask your trainer to adjust the intensity for comfort and effectiveness. Each EMS session should last for around 20 minutes.

What does the science say about EMS workout effectiveness?

EMS proponents suggest that this simultaneous full-body engagement for 20 minutes equals 90 minutes of resistance training. They also claim that EMS helps improve muscle strength, enhance endurance, and support weight loss. However, do these claims stack up against science?

According to the FDA, devices that use electrical impulses to alleviate your fitness journey might be more of a marketing trick than an actual solution. Such devices may temporarily help you tone and strengthen muscles but are unlikely to make you lose weight without a balanced diet and regular exercise.

In healthy individuals, the science behind EMS training remains mixed and inconclusive. For example, one systematic review suggested that EMS training may improve endurance in healthy humans. The significant improvement in physical performance was also observed by another systematic review and meta-analysis.

In contrast, a randomized control trial on moderately trained males evaluated the effectiveness of EMS training compared to resistance training. The study concluded that the two groups had no significant differences in body composition. Overall, some other systematic reviews outlined that further research is needed.

What results can you expect from an EMS workout?

Many people expect EMS training to be a quick way to lose some weight. If you expect the same results from these workouts, I must disappoint you.

Many feel the need to fit in society, and I was no exception. Even with my athletic background, achieving my desired weight has still been quite challenging, and the athletic environment made it worse, as you had to stay lean and maintain a high amount of muscle.

This is why I decided to try EMS training myself. After 6 workouts, I have neither increased muscle mass (at least visually) nor lost fat in the problematic areas. This personal experience led me to conclude that EMS isn’t a ‘quick solution,’ especially without resistance exercise and a balanced diet.

My personal experience is supported by one study, which outlines that EMS training might be a beneficial addition to your fitness journey, however, it should not completely replace traditional workouts. What you can expect is greater strength improvements compared to strength training alone. Additionally, you must follow a healthy diet and rest well to reach your fitness goals.

Is EMS training safe, and who should avoid it?

In healthy humans, EMS training seems to be generally safe. However, certain people should refrain from doing EMS sessions, such as pregnant individuals, people with heart conditions, people with epilepsy, or those with pacemakers. To be sure whether EMS workouts are suitable for you, it is best to consult your doctor or physical therapist first.

The FDA also advises to look for devices that have FDA clearance as some people have reported shocks, burns, bruising, skin irritation and pain when using electrical stimulation devices.

Can you do EMS training at home?

Thanks to advances in EMS technology, commercial devices are available for at-home EMS training, some even with remote guidance from a trainer. There are different types of devices stimulating muscle contraction that you can buy depending on your fitness level and desired target muscles.

Full-body EMS suits are similar to those used in studios. These provide simultaneous stimulation to multiple major muscle groups, mimicking the intensity of professional sessions. Conversely, there are also targeted EMS wraps or ‘patches.’ They are designed for a specific muscle group, such as the abs, arms, or thighs. These are smaller, more affordable, and often are designed for low-impact exercises or may not require you to workout at all throughout the session.

If you're considering EMS at home, it’s essential to follow usage instructions carefully and, ideally, consult a physical therapist or a certified trainer for guidance on how to use these devices to reach your fitness goals.

Is the EMS workout used for anything else?

EMS was first developed to help rehabilitate people struggling with joint issues. It may also aid in the reversion of muscle damage or lower back muscle pain.

For instance, a single randomized controlled study has proposed that EMS training is as effective as a conventional back-strengthening exercise protocol. However, it was proposed that EMS training may be a better solution for those who have mental barriers to performing conventional exercise (e.g., fear of feeling even more pain while training).

Another systematic review and meta-analysis proposed that whole-body EMS might be useful for individuals with sarcopenia — a condition that typically affects older adults and results in muscle mass and function loss. It was concluded that EMS may help to improve muscle function and mass in those individuals.

Final thoughts

Overall, EMS training might be a worthwhile addition to your fitness journey. This type of training is designed for individuals with various fitness levels and is proposed to improve physical appearance by helping you to lose some weight and tone up your muscles. However, it’s important not to view it as a quick fix. One EMS session won’t produce immediate results, and this method is not meant to replace traditional workouts like cardio or strength training.

To see changes, EMS must be done consistently, which can become quite expensive over time. Additionally, because EMS training works by delivering electrical impulses to stimulate the muscles, it isn’t safe for everyone. A medical consultation is strongly recommended before starting any EMS program.