Sweating buckets feels like a workout—but is your sauna session really torching fat? Let’s dive into the facts.
Understanding How the Body Burns Calories
Calories are units of energy.
We burn them through:
- Physical movement
- Digestive processes
- Basic survival functions (breathing, circulation, maintaining body temperature)
When you step into a sauna—whether it’s an infrared model from Dynamic Saunas or a traditional steam sauna from Scandia—your body works harder to regulate its temperature.
And that process? It burns calories.
How Many Calories Can You Actually Burn in a Sauna?
The number depends on several factors:
- Your body weight
- Duration of the session
- Type of sauna (infrared vs traditional)
- Temperature inside the sauna
General Estimates:
- Traditional saunas: 150 to 300 calories in a 30-minute session
- Infrared saunas: 200 to 400 calories in a 30-minute session
(Source: Harvard Medical School)
👉 For context:
A light walk burns about 150 calories in 30 minutes.
A sauna session can match or even slightly exceed that, without moving a muscle.
Why Infrared Saunas Might Burn More Calories
Infrared saunas heat the body directly rather than just the air around you.
Brands like Golden Designs and Maxxus Saunas deliver deeper tissue penetration, which:
- Stimulates metabolism
- Increases heart rate similar to moderate exercise
- Prolongs calorie burn even after you step out
This “afterburn effect” (similar to what happens after a workout) can make infrared sessions slightly more efficient for calorie burning.
Other Wellness Benefits That Support Weight Management
Even if you’re not burning thousands of calories per session, saunas still support weight goals by:
- Reducing cortisol (stress hormone that promotes fat storage)
- Improving sleep (poor sleep is linked to weight gain)
- Enhancing recovery (allowing better workouts later)
(Source: Cleveland Clinic)
In other words, sauna use helps create an overall healthier environment for weight loss—even if it’s not a magic fat-melter.
How to Maximize Calorie Burn in the Sauna
If you’re serious about optimizing your sauna time:
Sauna Fat-Burn Tips:
- Stay hydrated: Dehydration reduces performance and calorie burn.
- Aim for 20–30 minute sessions, 3–4 times per week.
- Use an infrared sauna when possible for deeper heat activation.
- Relax first, move later: Light stretching or yoga afterward can prolong metabolic benefits.
Premium models from InHouse Wellness and Infinite Sauna offer a wide range of infrared and traditional saunas perfect for fitness-conscious users.
Can Sauna Sessions Replace Exercise?
Short answer:
No.
Sauna sessions complement exercise, but they don’t replace strength training, cardio, or mobility work.
Use saunas to:
- Accelerate recovery
- Boost calorie burn slightly
- Enhance overall wellness
Still hit the gym, lace up for walks, or roll out your yoga mat regularly to get full health benefits.
Conclusion: Saunas Help Burn Calories—but the Real Magic Is Bigger
So, how many calories can you burn in a sauna?
Anywhere from 150 to 400 calories per session, depending on the type, duration, and your body.
But more importantly, saunas from trusted brands like Dynamic Saunas, Golden Designs, Ripavi, and Dundalk Leisurecraft create a powerful environment for recovery, stress relief, and long-term health.
Ready to add a sauna to your fitness journey?
Explore premium indoor and outdoor options at InHouse Wellness and Infinite Sauna.
Sweat smarter—and glow harder.
