Infrared Sauna Workouts for Calorie Burn and Weight Loss

Posted August 24, 2020

Most people launch a calorie-burn mission to lose fat and drop weight. As a general rule, it takes a 3,500-calorie burn to lose a pound of body weight—which sounds like a lot, doesn’t it?

No need to worry, this can be accomplished with just four HOTWORX® sessions because the average person burns 250–450 calories during a 30-minute infrared workout and experiences another 350–600-calorie after-burn during the 60 minutes immediately following the workout.

One of the reasons for this increased calorie burn is that elevating your body’s core temperature accelerates your metabolism. In fact, for every 1.8°F your body temperature goes up, your metabolism increases approximately 10–13 percent.¹

Naturally, when training in a heated environment—whether it’s running outside in the Vegas heat during the middle of summer or practicing yoga inside of a HOTWORX® infrared sauna—your body’s core temperature will elevate more rapidly than when you are working out in an air-conditioned gym or fitness studio. Rapid elevation of your core temperature reduces the time required for your warm-up phase by 50% and allows you to get to the calorie burn faster.

With an infrared studio, it takes only a short time with a workout such as Pilates or yoga to generate an incredible calorie burn and supercharge to your metabolism for weight loss. And, the added bonus is that you will experience the same high-level energy spend during the post-workout after-burn as your body works off calories to achieve homeostasis!

It’s also important to know that through exposure to infrared during exercise, your body will burn fat because your muscles gain energy from processing fat and sugar that is supplied from your blood.

If your goal through the infrared burn-off process is to lose weight, then I recommend combining your infrared workouts with a daily practice of keeping your body in caloric deficit by eating less calories than your basal metabolic rate (BMR). You can easily calculate your BMR through any number of websites. Just Google around and find one that you like.

According to livestrong.com: “When your body is in this state of caloric deficit, it uses your fat stores for energy in a complex chemical process that eventually leads you to excrete most of the excess fat via your lungs.” Researchers determined that “the fat actually excretes as about 85 percent carbon dioxide through the lungs and 15 percent water through your urine, feces, sweat, and tears. . . .”²

As you achieve muscle gains and weight loss through infrared training, be careful not to begin to consume more calories than you use again, though, because your body will return to filling up the deflated fat cells causing you to gain weight once again.


¹ in Coleman, “How Does Body Temperature Affect Metabolism?,” FitDay, ac- cessed May 22, 2020, http://www.fitday.com/fitness-articles/nutrition/healthy-eating/ how-does-body-temperature-affect-metabolism.html.
² Andrea Boldt, “How Does the Body Excrete Fat?,” Livestrong, updated April 23, 2018, https://www.livestrong.com/article/34745-body-excrete-fat/.

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Stephen P. Smith, MA

CEO and Creator of HOTWORX
Former National Collegiate Bodybuilding Champion and Arena Football Player
Certified Professional Trainer