Does a Sauna Burn Calories? A Complete Guide to Sauna Calorie Burn

Many people love the feeling of stepping into a hot sauna after a workout—relaxing, sweating, and feeling lighter on their feet. But does sitting in a sauna actually burn calories? Let’s break it down with facts, expert opinions, and practical insights.

Do You Really Burn Calories in a Sauna?

Yes, you do burn calories in a sauna, but not in the same way as you do during exercise. When you sit in a sauna, your body works to regulate its core temperature. This thermoregulatory process, known as thermogenesis, increases your heart rate, circulation, and sweat production—all of which require energy, resulting in calorie expenditure.

However, it’s important to understand that calorie burning in the sauna comes from passive heat exposure, not muscle exertion.

How Many Calories Can You Burn in a Sauna?

The number of calories burned in a sauna varies depending on your body weight, duration, and heat level. On average, you can expect to burn around:

• 100-150 calories in a 30-minute session

• 50-70 calories in 15 minutes

• 10-30 calories in just 10 minutes

Heavier individuals may burn slightly more calories since their bodies need to work harder to cool down. That said, these numbers are modest compared to active exercises like weightlifting or running.

Does Sitting in a Sauna Help With Fat Loss?

Saunas primarily help you lose water weight through sweating, which can result in a temporary drop on the scale. This is not fat loss. Real fat loss occurs through a consistent calorie deficit created by diet and exercise. Saunas can be a great supplement for relaxation and muscle recovery, but they should never replace workouts or balanced nutrition if your goal is fat loss.

Can You Burn More Calories by Increasing Sauna Time?

While longer sessions may increase calorie burn slightly, there are limits. Staying in the sauna too long can cause dehydration, dizziness, or heat exhaustion. Most experts recommend keeping sessions between 15-30 minutes and drinking plenty of water before and after.

From personal experience, after 20 minutes in a dry sauna, I always feel lighter and refreshed—but it’s mostly from sweating, not fat burning. I treat it like a reward after a solid training session, not as a primary weight loss method.

Does Working Out in a Sauna Burn More Calories?

Exercising inside a sauna is not advisable for most people. While it might technically burn more calories due to the added heat stress, the risks of dehydration and overheating outweigh the benefits. Most fitness coaches recommend using the sauna as a recovery tool after your workouts, not as a place to train.

Calories Burned in a Dry Sauna vs. Steam Sauna

Whether you choose a dry sauna or a steam sauna, the calorie burn effect is quite similar. Both increase your core body temperature and heart rate. The key difference is the humidity level—steam saunas may make you feel like you’re sweating more, but the calorie-burning effect remains modest in both types.

The Bottom Line

• Yes, you burn calories in a sauna, but the effect is limited and mostly comes from the body’s natural cooling process.

• Expect to burn around 50-150 calories per session, depending on duration and body weight.

• Saunas are great for relaxation, muscle recovery, and temporary water weight loss, but they’re not a shortcut to fat loss.

• Always use saunas safely, stay hydrated, and treat them as a complementary tool in your fitness journey—not a substitute for hard work.

If you enjoy saunas, embrace them for their recovery and wellness benefits, but always keep your fitness goals grounded in proper nutrition and regular exercise.