HIT vs EMS: save time for your workout!

Updated: Oct 3, 2020

As time constraints are among the prime reasons for people not being able to work out frequently, training methods which allow to achieve results with minimal time commitment have become popular.

High-Intensity Training (HIT) is seen by many as one of the most efficient ways to improve physical fitness without spending a lot of time in the gym. A study conducted jointly by researchers of three German universities compares the effectiveness of HIT with EMS Training and concludes that the efficiency of EMS Training is superior to that of HIT by a factor of two. ​

The Study

A study conducted by researchers from the University of Erlangen-Nuernberg, University of Kaiserslautern and University of Furtwangen compared two groups of healthy untrained men between 30 and 50 years old for a period of 16 weeks. One did two 30 minute sessions of HIT per week and the other one did 1.5 20 minute sessions of EMS Training per week.

​​The Results​

Both study groups showed significant increases in Lean Body Mass (LBM), reductions in Body Fat and increases in strength. The extent of those improvements was similar for the two groups in all categories, however, it needs to be noted that the EMS group achieved these results with 1.5 sessions of 20 minutes per week while the HIT group spent with two sessions of 30 minutes per week twice as much training time.


Both, HIT and EMS Training are very effective ways to both, increase strength and transform body composition towards less Body Fat and more Lean Body Mass. However, with EMS Training, this can be achieved with significantly less time commitment than with HIT.

Study Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789460/


Effects on body study
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