EMS: The 20-Minute Power Workout
Short on time but big on fitness goals? Our EMS sessions activate 90% of your muscles in just 20 minutes, giving you a full-body workout that feels like an hour at the gym.
Here are the core benefits of an EMS workout. It's incredibly time-saving and efficient for muscle strengthening, recovery, and injury prevention, making it a smart way to enhance your performance.
This graphic breaks down exactly how EMS transforms your body. From toning arms and reducing belly fat to improving circulation and reducing back pain, the benefits are comprehensive and visible.
This is how we electrify your workout. An EMS session is a power-packed experience that activates deep muscles for faster, more efficient results. It's a true current of change for your body.
Nutritionist Sahiba Bhardwaj explains how to fuel your body before an EMS session. A combination of protein and carbs is key to maximizing the muscle-targeting effects of this workout.
After an intense EMS session, recovery is crucial. Nutritionist Sahiba Bhardwaj shares her top tips for post-workout nutrition, including hydration, protein intake, and anti-inflammatory foods to help your muscles recover.
There are many myths about EMS. Here, I explain that it is a scientifically-backed workout involving mindful movement and active muscle contraction, proven to be superior to conventional training alone for healthy subjects.
This is the electric way to get fit. Even a quick glimpse shows the intensity and focus involved in an EMS session, targeting muscles in a way traditional workouts can't.
I blend EMS technology with Pilates principles of mindful movement and core strength. This fusion ensures you get visible, lasting results by sculpting, toning, and transforming your body with perfect posture.
Getting suited up for an EMS session is the first step toward a revolutionary workout. This suit is what allows us to target muscles all over the body simultaneously for an incredibly efficient session.
"Two more beta, come on!" This is the kind of encouragement you can expect during an EMS session. I'll push you to your limits because I know you're capable of more than you think.
About EMS: The 20-Minute Power Workout
The first time you step into the EMS suit, it feels different. You’ll feel a tingle as the electrical impulses engage muscles you didn't even know you had. But you aren't just standing there getting zapped, you are performing squats, lunges, and core movements while the current is on. It is intense, sweaty, and feels like a proper hour-long session squeezed into 20 minutes. Just make sure you are hydrated well before you arrive, because that current demands a lot from your system.
Why We Do EMS
We built this program for the busy professional who is tired of spending hours at the gym without seeing results. EMS (Electric Muscle Stimulation) allows us to target deep muscle fibers that traditional workouts often miss. When you combine this technology with our Pilates principles of mindful movement and postural alignment, you get a workout that is both high-intensity and safe for your joints.
What To Expect
Every session at our Defence Colony studio is one-on-one. Our trainers manage the electrical intensity to suit your fitness level, whether you are a complete beginner or a returning athlete. We use functional props like Core Stix or dumbbells to add dynamic resistance while the suit does the heavy lifting for your muscles. You will hear us pushing you to 'squeeze' and hold your form—that is where the magic happens.
Pre and Post-Workout Tips
Nutrition is non-negotiable here. Our in-house guidance suggests having a snack with protein and carbs about 30 to 60 minutes before your session, like a protein shake with a banana or some Greek yogurt. After you're done, prioritize recovery by hydrating with electrolytes or coconut water. Eat a meal rich in lean protein and omega-3s within the next few hours to help your muscles repair.
Who Is This For?
If you have a hectic schedule, are recovering from an injury, or simply hate the noise of a regular gym, this is your space. It is not just about the intensity, it is about training smarter.
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