20 TO SHAPE = 20 minutes TO get into SHAPE

Conventional gym work can be time consuming, tiring and the routine difficult to stick to. With 20 TO SHAPE, you will experience a 20 minute session that not only equates to 4 hours of gym, but also targets more muscle groups than can be achieved through conventional workout. Through EMS (electro muscular stimulation), coupled with functional fitness, not only are you seeing better results in a shorter time, but also lessening your risk of injury.
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More Effective & Time Saving

Each 20 minute training session with EMS equates to approximately 4 hours of conventional exercise.


Develops Strength & Resistance

Normally, when training in the gym, only 40% to 70% of your potential strength is used. EMS improves the functioning of muscles and increases the intensity of muscle contractions, which enables your body to use up to 90% of its potential to achieve more in a shorter time.


Releases Back Pain

An imbalance in the postural muscles of the back, stomach and pelvic floor can cause different unpleasant symptoms, such as back pain. You may particularly notice this if you lead a more sedentary lifestyle. EMS can specifically target these muscle groups which are difficult to access, and strengthens them.


Increases Calorie Burning

Wondering how many calories you can burn during the 20 minute EMS training session? You can burn anywhere from 400 to 800 calories in one session alone.


Recovery & Rehabilitation

With EMS you can target selected muscle groups and speed up the recovery. You can choose which muscle groups to train to compensate for any disproportions.


Boost Metabolism

EMS encourages a high level of metabolic activity during and for many hours after a training session. The higher your metabolism, the better your body will burn fat and build lean muscle. EMS training reduces the size of the most common problem areas, such as the waist, hips and thighs, or help to lose weight overall.


Reduces Cellulite

EMS acts on soft tissue, such as fat cells and connective tissue. By toning muscles and stimulating the production of collagen and blood flow it can help reduce the appearance of cellulitis, improving circulation and eliminating toxins.


Speeds Up Muscle Growth

The pulse sent by the electrodes goes straight to the major muscle groups in your body. The extra stimulation that your muscles receive during an EMS training session is what results in an increase of muscle mass. After a few training sessions, an increase in the size of muscles in the chest, arms and legs is normally noticed.

EMS stands for Electrical Muscle Stimulation. Technically, EMS is a total body workout using impulse currents. In this context, it might be helpful to know that our muscles naturally contract through electrical impulses (bioelectronics). EMS training makes use of this effect by employing hardly noticeable external electric impulses, which optimise the body’s natural muscle contractions, which achieves a maximum result in minimum time. The electric impulses are delivered via electrodes using an electrode vest combined with a under garment which will be provided by 20 TO SHAPE.

EMS is a full body workout that activates over 90% of the muscle fibres at the same time during each contraction. In contrast to conventional fitness training, EMS immediately activates the fast-twitch fibres in your muscles. Hence, EMS training produces a much stronger and faster result. The training effect with EMS can be up to 15 times more efficient than training in a conventional gym.
Yes a 20 minutes session equates to approximately 4 hours of conventional exercise. According to various scientific studies, during a single training session EMS activates the whole muscular system of the body. In just 20 minutes EMS manages to stimulate more than 300 muscles, achieving immediate and lasting results from the first session, while saving time and energy. As training is very intensive, only 1 to 2 sessions per week is recommended, leaving minimum of a two day gap between sessions.
EMS is suitable for users between 18 to 70 years old and all fitness levels, including post pregnancy. However, if you have any pre-existing conditions and illnesses please consult your doctor before you start your EMS training program. If you are wearing a cardiac pacemaker or if you are pregnant you cannot exercise with EMS.
Low-frequency current stimulation as used in EMS is harmless. During the training with current stimulation, the human impulse is simply fortified by the additional impulse from the outside. Therefore, the electrical impulse seems natural to the body.
No. According to a number of official studies there are absolutely no negative side effects for healthy individuals. On the contrary, there are a lot of positive benefits. Electrical muscle stimulation has been widely used as a physiotherapy technique since the 1950s.
EMS training is specifically tailored to strengthen your pelvic floor muscles, thus improving or eliminating the muscle weakness in that area as well incontinence issues. Furthermore, EMS is a gentle solution for your postnatal exercise to regain your pre-pregnancy shape. However, EMS cannot be used during pregnancy.

- Sessions must be booked the beginning of every month for the current month. 

- Payment is required between the 1st to the 8th of every month.

- Please give 12 hours notice when cancelling a session as this allows someone else to book that time slot.

- Sessions cancelled within the 12 hours will be charged.

- Cancelled sessions must be rescheduled within the paid month or will be forfeited.

  • Rua José Fernandes Guerreiro 66A, Loulé, Portugal
  • 8100-598

Owner & Personal Trainer