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20Minute Fitness

Fitness Done Right

20Minute Fitness is a high intensity, low-force exercise strengthening protocol. It is a method that best fits the definition of complete exercise. It is beneficial for rehabilitation, bodybuilding, weight loss, and general exercise. 20Minute Fitness total-body workouts are once or twice a week, depending on the patient/client's skill level. The customer's program is, first and foremost, focused on results to be achieved and the value they impart. These personal training session where it will be only you and the trainer in the workout facility are sure to help you accomplish any fitness goals you want to achieve. 

The Breakdown

  • ​A total body workout.

  • 20 minutes of strength training.

  • Workout one to two times per week.

  • One on one, appointment training.  

  • 20Minute Fitness certified instructor. 

  • State of the art equipment. 

  • Climate controlled, clinical environment to eliminate distractions and enhance focus. 

  • Complete progress reports. 

  • Check-in evaluations to track progress.  

The Facility

We are located in the heart of University Place inside the beautiful Pacific Wellness building on 40th and Bridgeport. We feature many state of the art strength training machine manufactured by MedEx and exclusively designed for the 20 Minute Fitness method of training.

"20 Minute Fitness at Pacific Wellness has helped me hit all of my fitness goals! Their facility paired with their structured workouts with the personal trainer has been nothing short of fantastic!"


The 20Minute Fitness Exercise Protocol is an efficient and effective workout in which general exercisers give their maximum effort. The cornerstone of 20Minute Fitness is an approximate 20-second cycle of each repetition from the beginning to the start of the next repetition. The weight is lifted in 10 seconds and lowered in 10 seconds coupled with a smooth turnaround technique at either end. Clients complete approximately two to three minutes on the equipment until they reach momentary muscle failure. At that moment, the 20Minute Fitness certified instructor will encourage one last attempt. It is that last effort that successfully stimulates muscles to improve. This method truly embodies the definition of complete exercise by properly and safely building muscle and increasing the resting metabolism, allowing the body to burn more calories even while at rest.

20Minute Fitness addresses three key elements for a complete, results-driven workout. Working maximum fibers in high-intensity, low-force exercises encourages maximum muscular strength. The program demands the application of resistance through a full range of possible movement, with adequate stretching to enhance and maintain flexibility. 20 Minute Fitness requires greater demands on the body's transport system, thus promoting increased cardiovascular efficiency. More than any other program in the industry, 20Minute Fitness is unsurpassed indirectly and safely addressing the three components of physical conditioning.



Between the ages of 20 and 50 the average individual loses approximately 15 pounds of muscle and gains over 30 pounds of fat as a result of the decrease in metabolism associated with muscle loss. In addition to improved strength and endurance, regaining or building muscle tissue also increases metabolism, and improves body shape, bone density, cardiovascular efficiency, and joint stability.

The Result

Improved Cardiovascular

Greater Muscle Strength

Increased Metabolism

Greater Endurance & Energy

Improved Muscle Tone & Shape

Lose Fat - Gain Muscle

Stronger Bones

Reduce Injuries

I have been training clients since 2011 and really enjoy empowering others through physical activity.  Between strength training, building clients endurance, and promoting great health, I am able to help my clients reach goals they can be proud of.  I am certified through the National Federation of Personal Trainers and have extensive knowledge in the field of senior exercise.  My certification with Stay Active and Independent for Life (SAIL), has helped me learn how to encourage seniors to have healthy lifestyles and better balance techniques. I am also certified with ACE as a health coach. I became a personal trainer to help people safely reach their fitness goals. I enjoy seeing my clients reach for and attain success they never thought was possible. Health and fitness is possible for everyone and I enjoy being part of that journey for those I get to interact with.

David Niehl

Personal Trainer

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