Does using a sauna help me burn calories?
Your initial intent when hopping into your own home sauna likely won't be weight loss. Relaxing and destressing can have profound and consistent health benefits, and a sauna at your home means you can use it whenever you want.
But it's true that one of the many benefits of sauna use is burning calories. Sitting in a sauna burns calories differently from other exercise methods and boosts the exercises you already have in your schedule.
Whether you are a swimmer, boxer or work with a personal trainer, your sauna use could help boost the calories you burn. Sauna use can help you burn calories through thermoregulation as your body works to maintain your core temperature.
Understanding how saunas burn calories, the caloric loss you can expect and ways to optimize your usage makes sure you get the most out of your sauna experience.
Start your journey toward burning calories in your sauna by browsing our collection.
Does a sauna burn more calories than sitting on the couch?
Yes, sitting in a sauna burns more calories than sitting on the couch.
While you are at rest in both situations, the hot sauna activates your whole body, making your body work to regulate your core temperature. While the activity of sitting may feel the same, the sweating you get from a sauna can be proof of almost double the amount of caloric burn.
How many calories does a sauna burn per hour?
Saunas can burn about 400 calories an hour depending on the user and sauna conditions.
While a typical 10-minute sauna session can burn anywhere from 73 to 134 calories, this number varies based on your weight and on the temperature at which you set your sauna. Users who set their sauna temperatures higher and weigh more may see a larger number of calories burned than those who weigh less and opt for a lower temperature.
Does using a sauna help you lose weight?
Yes, using a sauna could help you lose weight.
After a single session, sauna users would notice that they are around 0.5 to 1.5 pounds lighter. Most of this weight loss is water weight loss. To optimize your sauna use for weight and caloric loss, enjoy your sessions 10 to 15 minutes after a fitness routine.
Can a sauna support a fitness routine?
A major benefit of sauna use is the ability to support a fitness routine.
One of the best times to use a sauna for anyone looking to get the most out of their sauna and exercises is after a workout or fitness routine. The heat exposure that saunas provide relaxes muscles, boosts recovery, reduces soreness and can even increase the production of growth hormones.
What are the other benefits of sauna use?
Here are some other benefits of using a sauna.
- Heart health
- Relaxation
- Improved sleep
- Stress reduction
- A boost in respiratory function
Consult an expert to learn how to get the most out of your sauna.
How can I find the right sauna for my lifestyle?
Sauna benefits do not vary based on style or shape of your unit. When looking to find the right sauna for you, consider aesthetic appeal, how many people you want to share your sauna time with and the location you plan to put your sauna.
Saunas come in a variety of styles and materials, so it is important to find the one that fits with the home you've built. If you are looking to share the time in your sauna with friends or family, a larger sauna would fit you and all your guests comfortably.
Your final consideration when finding the right sauna for your lifestyle is deciding where you are most relaxed: inside or outside. This will be where you spend the moments before and after your session as well as the views as you spend time in your sauna.
When you have an idea of the right sauna for your lifestyle, start looking for your perfect sauna.
This information is compiled from reputable sources (including articles by the Mayo Clinic, Harvard Medical, UCLA Health, and NPR) reflecting sauna use of about 4–7x/week at ~20 min/session, but Rate Outdoors has not independently conducted or verified this research. It is provided for informational purposes only and is not medical advice or a substitute for professional care. Consult a healthcare provider before starting regular sauna use—especially if you are under 18, pregnant, or managing cardiovascular or blood pressure conditions. You are ultimately responsible for assessing your own health and risk.
