Traditional Dry Sauna: This sauna uses high temperatures and dry air, causing intense sweating and a moderate increase in heart rate. You may burn around 100 calories in 30 minutes.
How Many Calories Can You Burn in a Sauna for 30 Minutes? Another study[2] found that a 30-minute session in a sauna could burn between 300 and 500 calories, depending on current weight, metabolism, the sauna's temperature, and the time spent in it.
On average, 73-134 calories were burned per 10-minute session, totaling 400 calories during a 1-hour period. It's important to note that this study had cooldown periods between sessions and used sedentary individuals with higher body mass and lower heat tolerance, who tend to burn more calories during a sauna session.
On average, a person can expect to burn between 300-500 calories during a 30-minute sauna session. However, it's important to note that the majority of these calories are burned through sweating and increased heart rate, rather than through physical activity.
Even your infrared sauna 15 minutes calories and 20 minutes sauna calories would be more impressive. In 15 minutes, you could burn 100-300 calories, and in 20 minutes, you could burn 132-396 calories.
While spot reduction is not possible through exercise alone, saunas can play a supportive role in reducing overall body fat percentage, including belly fat. The increased metabolic rate and calorie burn induced by sauna therapy can contribute to a calorie deficit, which is essential for fat loss.
Getting the most out of your sauna sessions
Aim for four to seven 20-minute sessions per week in a sauna heated to around 80° to 100° Celsius (176° to 212° Fahrenheit). This frequency has been shown in research to offer the most health benefits—but even just 2 to 3 times a week can be beneficial!
While there are some powerful sauna benefits, it's unlikely to cause significant weight loss. You might be a few pounds lighter after sitting in a sauna, but it's probably because you lost some water weight. There's not much research about whether regular sauna sessions can lead to long-term weight loss.
“Running is one of the best calorie burners out there,” Saltos says. An average person can burn anywhere from 500 to 1000 in one hour of running. “Speed, pace, and endurance are all factors that can impact this range. But running uses every muscle group in the body, allowing you to burn more calories.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
Saunas induce sweating, a natural process that helps the body eliminate toxins. As pores open up in response to heat, impurities are released, promoting a thorough skin cleansing- which can contribute to a clearer complexion and improved skin health.
If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat.
The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.
While you are technically burning calories in a sauna, it's far less than what you'd burn with physical activity, and it's mostly due to the passive increase in your heart rate—not muscle engagement.
Infrared sauna sessions can be a great tool for treating acne-prone skin. The heat from the sauna helps to REDUCE inflammation, which is one of the main causes of acne breakouts.
Can your Apple Watch accurately track calories burned in a sauna? Technically, yes—but don't expect it to be precise. The Apple Watch uses heart rate sensors to estimate calorie burn.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Simple kisses use as few as 2 muscles and burn only 2 to 3 calories, whereas passionate kissing can involve as many as 23 to 34 facial muscles and 112 postural muscles. The act of kissing consumes between 5 and 26 calories per minute.
One of the most common questions we get asked is, "Can I sauna every day?" The short answer is yes, it can be safe for most people to sauna daily. However, it's important to keep a few things in mind, like how long you stay in and any health conditions you might have.
Saunas themselves do not directly burn fat. The weight loss observed after a sauna session is primarily due to water loss through sweating, which is temporary and regained upon rehydration. With that being said, there are a few ways that saunas can have indirect benefits that may support weight loss or body mass loss.
Sauna Usage: Finding the Sweet Spot
Duration Matters: While 20-minute sessions are standard, if you're planning to use the sauna twice a day, aim for shorter sessions of 5-10 minutes each. Frequency is Key: To achieve optimal benefits, aim for sauna sessions three to four times a week.
Because you sweat during your session and toxins are released, having a shower after your sauna will help to cleanse the skin and close pores. A cold shower after your sauna can also activate cold shock proteins in the body, which may help assimilate fat for weight loss.