EMS training (or Electro Muscle Stimulation training) promises the equivalent of four hours of HITT exercise in just twenty minutes. Is the hype real? And can you really shortcut your exercise regime so dramatically? GLAMOUR's Emily Maddick worked out twice a week for a month at E-pulsive at Repose in Kensington, where they specialise in EMS Training – here’s her diary.

I’ve just finished my first ever EMS Training session; I’m drenched in sweat, purple in the face, semi-naked in the (small) changing rooms when who should I bump into but none other than Poppy Delevingne. Possibly one of the last people you could ever wish to see in such a state. But I am on a high, buzzing from this extraordinary workout experience – and as we get chatting, it turns out that Poppy is also a fan, telling me that she swears by an E-pulsive session on top of her regular workout regime ahead of a modelling job or a red carpet event. So, if it’s good enough for one of the UK’s top models, I’m in.

For nearly 20 years I have been a big runner, but recently at age 42, my knees have been playing up and I haven’t been able to run as much as I used to, which was between 10k – 15k a week. Not running is affecting my mental health, and I am noticeably more anxious and grumpy. I love swimming – which I do at least twice a week – and I also try to go to the gym a couple of times a month. I still want to increase my cardio, yet am also time poor, so the thought of achieving the equivalent of a four-hour HITT session in 20 minutes is incredibly appealing. But also, I am sceptical. Can this really be true? And is it healthy?

How does EMS training work?

EMS utilises electrical impulses to stimulate muscle contractions, enhancing the effectiveness of traditional exercise routines, such as lunges, squats, sit ups, core and weight work. These contractions are similar to the signals sent by our own central nervous system to the rest of our body. The electrical current flows throughout your muscles and the contractions reach deep fibres of muscles you didn’t even know you had.

During an EMS training session, you wear a special suit embedded with electrodes that cover all the major muscle groups: arms, abs, back, thighs and knees. As the electrical impulses are transmitted, the muscles contract and relax at a very high speed, engaging a higher percentage of muscle fibres compared to conventional workouts.

The intensity and frequency of these impulses can be adjusted to target specific muscle groups and dialled up or down by your trainer. This intense muscle engagement creates a more challenging and effective training session, even with minimal external resistance.

What are the benefits of EMS Training?

EMS can aid in building strength, increasing muscle mass, and improving overall fitness levels. The controlled muscle contractions also help to improve blood circulation and metabolism, promoting better cardiovascular health and potentially helping weight management. It also drastically cuts your workout time – with a 20-minute session being equivalent to several hours of traditional training.

The EMS method has been around for many years, but was initially restricted to professional athlete use only.

Are there any risks associated with EMS Training?

Eladio De Leon, one of the co-founders of E-Pulsive, tells me: “When conducted properly and under the guidance of trained professionals, EMS training is generally considered safe for most individuals. However, the electrical impulses used can pose a risk if not properly controlled, so it’s crucial to use high-quality devices. Some individuals may experience skin irritation or sensitivity in response to the electrodes used during EMS training. Using proper electrode placement techniques and high-quality gel (on the electrode pads) can minimise this risk. Muscle soreness is often reported after the first few sessions, similar to that which might occur after a challenging workout. There are also risks associated with overtraining and injury, but clients must listen to their bodies as well as their trainers.”

He adds: “It’s important to start clients with lower intensity sessions and gradually increase intensity as they adapt.”

You cannot do EMS training if you are pregnant or have a pacemaker.

My first session is daunting and as I step into the suit, I feel like I am an actor about to participate in some green screen filming. I initially wondered if the suit would feel claustrophobic, but I quickly get used to it. My trainer, Bang, tells me that as the sessions are just 20 minutes, it is the clients responsibility to warm up beforehand with a few mobility exercises.

My session consists of reps of lunges, squats, mat work and weights. It’s literally only 10 reps of each exercise and then I am finished. The EMS pulses work on a 22:10 ratio theory – so 22 seconds of pulsing, then 10 seconds off – and this is constant throughout the 20-minute session. It feels weird, like you’re being zapped with a stun gun, but I quickly get used to it and enjoy it, even. I find myself so busy focusing on the sensation of the electrical pulses that I don’t even notice doing the exercise. It’s fun! Another great benefit of this type of training is that E-pulsive provide your workout gear for you in special cotton shorts and tops, so you only need to bring trainers and a sports bra.

The next day, I am in agony. It feels like every muscle in my body – even muscles I didn’t know I have – aches.

I have my second session three days later (its advised to have at least two days rest between each session) and my muscles are still pretty sore, so Natalia, my trainer this time, focuses on Pilates-esque stretching, crunches and mat work, which is great. My arms and abs hurt the following day, but not as much as after the first session. I am knackered though, after two sessions in one week.

I am a bit hungover on my third session, and find I am quite un-coordinated and wobbly as I attempt lunges and dumbbell swings. Matt, my trainer, ups my wattage from beginners level (25 - 30 milliamps) to 48 milliamps – and I find the exercises much more challenging. But my body seems to have got used to it, as after two sessions this week, I am not nearly in as much pain as I was after the first session.

In my second session of the week, I ask Bang when I am likely to start seeing results. “You first notice strength and performance after a couple of weeks, then you start seeing the results in the mirror, but that of course depends on you,” he tells me. While I am still exhausted after every session as well as hungry, I sleep amazingly and I do notice I have more strength by the end of the week two.

Natalia, my trainer for the week, introduces me to a more mat-based workout – with much more Pilates and Yoga moves, such as single-leg stretches, planks and wall squats. “Let the machine do the work,” she tells me, as she ups my wattage to 50 milliamps! The sensation is really intense and I can feel it right down to my fingertips. You barely notice the position you are in because of the vibrations. The suit does make it a bit hard to work on the mat, as the electrode pads tend to get in the way of lying on your side. Following my second session of the week, I notice that I can run up the stairs without my knees hurting too much. Result.

Natalia is really keen to up the wattage again in my final week, turning me up to 75 milliamps – which made even a simple two-step move sideways very challenging. Even leaning down and then reaching up was a struggle and my coordination was non-existent, like trying to pat your head and rub your tummy at the same time. The pulses were buzzing so much, at one point that I couldn’t even feel my bum, it was so intense! So we brought the wattage down again and focused more on a combination of core and mat work.

By the time of my eighth and final training appointment, three days later, I am really tired, and feel I might have overdone it in the previous session. One thing I notice is that, while I am loving the sessions themselves, I do feel extraordinarily tired, especially if the session is in the evening. But I guess it stands to reason that if the training is equivalent to a long, intense workout you would feel the resulting fatigue – and I’ve been doing this twice a week!

By the end of the month, I feel so much better within myself – and my clothes fit me better and my arms definitely appear more toned. I can swim faster; my mood is always improved after a session and my anxiety levels have dropped significantly.

As a beginner, I think two sessions a week was perhaps a little ambitious! Yes, I felt better after the month, but I was exhausted. Plus, a decade-old back injury started twinging a little bit, which always tells me I have over-exercised. I am, however, converted to EMS. I love it, the classes are really fun – the trainers at E-pulsive are super knowledgeable and really listen to you. I do think, though, that I might take the more Poppy Delevingne approach to EMS… and reserve it for special occasion preparation for erm, modelling jobs and red carpet appearances. Or, in my reality, times when I want to boost my mood when I'm feeling sluggish – so now I know about EMS, I'll be heading back straight after Christmas.

Prices at E-Pulsive start from £20 for a trial session, £85 thereafter for a single session or book below for E-Pulsive packages

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