How Many Calories Can I Burn In The Sauna

Ever finished a tough workout and wondered, “If I sit in the sauna afterward, how many calories can I burn in the sauna?” It’s a tempting thought: sweat away extra calories while you relax. But before you count sauna time as cardio, let’s unpack the facts, realistic numbers, and safe ways to use heat for recovery and wellness.

Quick answer up front

Sitting in a sauna increases calorie burn slightly above resting levels, but it’s far from a substitute for exercise. Most people burn roughly 50–200 calories during a typical 15–60 minute sauna session, depending on body weight, sauna type (dry vs infrared), temperature, and individual responses. The main “weight loss” you feel after a sauna is temporary water loss, not fat loss.

How saunas affect calorie burn and metabolism

To understand calorie expenditure in a sauna, think in terms of metabolic rate and heat stress. When you sit in a hot room your heart rate rises, your body works to cool itself (sweating, increased circulation), and your metabolism increases modestly. Scientists often estimate this with METs (metabolic equivalents). Sitting quietly is about 1 MET; sauna exposure is often roughly 1.5–2.0 METs for many people.

Simple calorie formula

Calories burned ≈ MET × body weight (kg) × time (hours).

Example: a 70 kg person in a sauna at ~2.0 MET for 30 minutes: 2.0 × 70 × 0.5 = 70 kcal.

Real-world calorie estimates by session length

• Short session (10–15 min): ~20–60 kcal
• Standard session (20–30 min): ~40–100 kcal
• Long session (45–60 min): ~90–200 kcal

These ranges are approximate. Heavier people burn more calories for the same MET; hotter temperatures and steam can raise heart rate and slightly increase expenditure. Some infrared sauna advocates claim higher numbers, but peer-reviewed evidence supporting large calorie burns is limited.

Why sauna time is not an effective fat-loss strategy

There’s a big difference between temporary weight loss from sweating and actual fat loss. Saunas cause fluid loss; rehydration restores that weight quickly. Sustainable fat loss requires a calorie deficit achieved through diet, exercise, or ideally a combination of both.

Common misconceptions

• Sauna = fat burning: Not true. Saunas produce modest calorie increases and mainly promote water loss.
• Longer = better: Excessive sauna time increases risk (dehydration, dizziness, fainting) without proportional fat loss benefits.
• Sauna suits are a shortcut: Sauna suits can increase sweating but carry risks and don’t selectively burn fat.

Best ways to use the sauna for fitness and recovery

Although it doesn’t replace workouts, the sauna is a useful tool for recovery, mobility, and relaxation. Here are practical tips and workout integrations that deliver real value.

Post-workout recovery sessions

• Timing: 10–20 minutes after cooldown to help relax muscles and speed perceived recovery.
• Hydrate well before and after. Replace electrolytes if you sweat heavily.
• Benefits: improved circulation, reduced muscle soreness, mental relaxation.

Contrast therapy and active recovery

• Try hot (5–15 min) then cool (cold shower or plunge) cycles — 2–3 rounds — to stimulate circulation and recovery.
• Use light mobility or breathing exercises in the sauna for added relaxation and lung expansion.

Workout variations that pair well with sauna use

• Cardio + Sauna: Do your cardio first (run, bike, HIIT), then 10–20 minutes in the sauna for recovery.
• Strength + Sauna: After resistance training, a short sauna session may decrease soreness and improve sleep quality.
• Active sauna: Gentle stretching or breathing exercises while seated can enhance flexibility and mindfulness without raising risk.

Safety rules and practical tips

• Start short: Beginners should begin with 5–10 minutes and build tolerance.
• Limit sessions: 15–20 minutes is a safe standard for most people; avoid multiple long sessions in a row unless you’re experienced and medically cleared.
• Hydrate: Drink water before and after; consider an electrolyte drink after intense sweating.
• Avoid alcohol and certain medications that impair heat regulation or hydration.
• Medical conditions: Pregnant people, those with cardiovascular disease, low blood pressure, or certain medications should consult a provider.

How many calories can i burn in the sauna — a realistic perspective

If you’re asking “how many calories can i burn in the sauna” with the hope of replacing a workout: you probably can’t. Think of the sauna as a supplementary tool. Here’s a realistic plan for combining saunas with training for best results:

• Exercise 3–5× per week with a mix of resistance and cardio (see workout routines).
• Use the sauna 2–4 times per week for 10–20 minutes post-workout to aid recovery.
• Pair consistent exercise with sound nutrition — check a nutrition guides resource to create a calorie deficit or support performance.

Real example scenarios

Sarah, 65 kg, does a 30-minute cardio session and then spends 15 minutes in a dry sauna. She likely burns an extra ~30–60 kcal in that sauna session — helpful for recovery but not a significant fat-loss driver.

Mike, 90 kg, relaxes in an infrared sauna for 30 minutes after weight training. He may burn closer to ~80–120 kcal during that time due to higher body mass and elevated heart rate, but the main benefit he notices is increased relaxation and better sleep.

Frequently Asked Questions

1. Does the sauna help burn fat?

No — saunas increase calorie burn slightly and promote sweating, which leads to temporary water weight loss. Fat loss requires sustained calorie deficit through diet and exercise.

2. Is an infrared sauna better for burning calories?

Infrared saunas may raise core temperature more effectively for some people, potentially increasing calorie burn a bit, but evidence is limited. Any increase is modest; infrared should be viewed as an alternative experience rather than a magic fat-loss tool.

3. How long should I stay in the sauna to see benefits?

For most people, 10–20 minutes per session is enough to gain relaxation and recovery benefits without undue risk. Beginners can start shorter and build tolerance. Always hydrate and listen to your body.

Conclusion — use the sauna smartly

So, how many calories can i burn in the sauna? The honest answer: a modest amount. Expect tens to low hundreds of calories per session depending on your weight and time spent. The sauna’s real power lies in recovery, stress relief, and improved circulation — not as a primary fat-burning strategy. Combine regular exercise, smart nutrition, and responsible sauna use to get the best results.

Want a plan that combines effective training with smart recovery? Explore our workout routines and nutrition guides, and check out more wellness tips to build a routine that actually moves the needle. Ready to try a post-workout sauna session this week? Start with 10 minutes, hydrate, and notice how much better you recover.