In recent years, sauna workouts have gained popularity as a fun and relaxing way to enhance fitness routines. Whether you’re looking to improve recovery, boost circulation, or simply detox, adding sauna workouts to your fitness regimen could be the perfect solution. Let’s explore what sauna workouts are, the benefits they offer, and even 5 intense, beginner-friendly sauna workout ideas to get you started.
What Are Sauna Workouts?
A sauna workout is essentially any type of exercise performed in the heat of a sauna or followed by a sauna session. The heat helps to open up your pores, increase your heart rate, and encourage sweating, which is said to improve circulation and detoxify your body. While the idea of combining exercise and heat may sound a bit intense, many people have found sauna workouts to be incredibly beneficial for their physical and mental well-being.
It’s important to note that a sauna workout is not just about spending time in a sauna; it also involves a combination of light physical activities, stretching, bodyweight exercises, and possibly a dip in a cold plunge after the workout tub to get the most out of each activity. The heat and extreme cold make your body work harder, improve flexibility, increase muscle endurance, and aid in overall relaxation.
Are Sauna Workouts Good for You?
Yes, sauna workouts are good for any with no pre-existing complications as long as they are done safely and within reasonable limits. The combination of heat and exercise can provide numerous health benefits, including:
- Improved Circulation: The heat of the sauna increases your heart rate, which can improve blood circulation and oxygen delivery throughout your body. This helps to bring more nutrients to your muscles, which is important for recovery after workouts.
- Detoxification: Sweating is your body’s natural way of flushing out toxins. During a sauna workout, you will sweat profusely, which can help your body rid itself of toxins and impurities.
- Increased Flexibility: The heat helps to relax your muscles, making stretching and flexibility exercises more effective. This can reduce the risk of injury, particularly after a strenuous workout.
- Stress Relief and Menta Clarity: Sauna use has been shown to reduce stress by promoting the release of endorphins, the body’s natural “feel-good” hormones. Combining this with physical exercise can help clear your mind and improve mental clarity.
- Muscle Recovery: Heat therapy has long been used to speed up muscle recovery. Sauna workouts can help reduce muscle soreness and promote healing by increasing blood flow to the muscles.
Precautions When Doing Sauna Workouts
Before diving into sauna workouts, it’s important to take a few safety precautions:
- Hydration is Key: Sweating heavily can lead to dehydration, so be sure to drink plenty of water before, during, and after your sauna workout.
- Time Limits: Don’t overstay your welcome in the sauna. Aim for 15–20 minutes at a time to avoid overheating.
- Listen to Your Body: If you feel lightheaded, dizzy, or uncomfortable, exit the sauna immediately and rest in a cooler (but not frigid) environment.
- Start Slowly: If you’re new to sauna workouts, begin with short sessions and gradually increase the time as your body adjusts to the heat.
5 Hot Sauna Workout Ideas
Now that you understand the benefits and safety measures of sauna workouts, let’s explore some ideas for incorporating them into your fitness routine. These sauna workouts are designed to be performed in a heated environment, with the goal of enhancing your exercise experience:
1. Bodyweight Circuit
A bodyweight circuit is an excellent way to raise your heart rate and challenge your muscles in a sauna. The combination of heat and exercise with push your endurance and help you build strength. Here’s a simple circuit you can start doing in the heated room:
- 20 Jump squats
- 15 Push-ups
- 30-second Plank
- 15 Lunges (per leg)
- 30-second Mountain Climbers
Perform this circuit 2–3 times with minimal rest in between exercises. The heat will increase your heart rate and help you burn more calories, while the exercise will work your entire body.
2. Dynamic Stretching
The heat from a sauna can help improve flexibility and mobility. Before or after a workout, perform dynamic stretching exercises to increase your range of motion and warm up your muscles. You can try performing:
- Arm Circles
- Leg Swings
- Hip Rotations
- Walking Lunges
Perform each stretch for about 30 seconds to 1 minute to loosen your muscles. The heat will make your muscles more pliable, allowing you to stretch deeper and more effectively.
3. Sauna Yoga
Yoga is a great way to promote relaxation, flexibility, and balance. When combined with the heat of the sauna, it can have a powerful effect on your body and mind. Adding a yoga sauna workout to your routine can help you relax more deeply, improve your posture, and increase flexibility. Here’s a step-by-step sauna yoga routine to try out:
- Start with a few deep breaths in a seated position to center yourself.
- Move into Downward Dog for a few breaths.
- Flow into a few rounds of Sun Salutations, focusing on breath and movement.
- Transition into poses like Warrior I, Warrior II, and Tree Pose for balance and strength.
You can practice this flow for 20–30 minutes, focusing on deep breathing and fluid movement. The heat of the sauna will help you achieve deeper stretches and improve circulation.
4. Sauna HIIT (High-Intensity Interval Training)
For those who enjoy a more intense workout, sauna HIIT can take your fitness to the next level. The combination of short bursts of intense exercise and the heat of the sauna will increase your heart rate and burn more calories. Try this HIIT circuit next time you’re in the sauna:
- 30 seconds of Jump Squats
- 30 seconds of Rest
- 30 seconds of Burpees
- 30 seconds of Rest
- 30 seconds of Push-ups
- 30 seconds of Rest
Repeat this cycle for 15–20 minutes. The high-intensity intervals, combined with the sauna heat, will give you a challenging and effective workout.
5. Cool Down with Relaxing Stretching
After your sauna workout, it’s important to cool down and relax your body. The heat from the sauna has already loosened up your muscles, making it the perfect time to do some static stretches and promote flexibility. Here are a few stretching positions to perform in the sauna:
- Seated forward fold
- Child’s pose
- Reclining figure four
- Cat-cow stretch
Hold each stretch for 30 seconds to 1 minute to help your body fully relax and release any tension.
Are Sauna Workouts Right for You?
Sauna workouts offer a unique and effective way to enhance your fitness routine, improve recovery, and promote relaxation. Whether you’re looking to try a hot sauna workout to boost circulation, improve flexibility, or detoxify your body, there are plenty of ways to incorporate sauna sessions into your exercise regimen. Remember to stay hydrated as you try different sauna workouts, and you’ll be on your way to enjoying the many benefits of sauna workouts. Remember to listen to your body, and don’t hesitate to modify or adjust your routine if needed. With time, you may find that sauna workouts become an indispensable part of your wellness journey.
Ready to Enhance Your Wellness with a Sauna Workout?
If you’re ready to take your fitness journey to the next level with sauna workouts, why not elevate your experience with a sauna that’s perfectly suited to your needs? At Tubzz, we offer a range of customizable sauna options to ensure that your wellness room is as personalized as it is luxurious.
From state-of-the-art infrared saunas, which provide a gentle yet deep detoxifying experience, to traditional wood-burning and electric saunas, we have something for everyone. Whether you’re seeking a built-in sauna for seamless integration into your home, a freestanding unit for flexibility and convenience, or an outdoor sauna that connects you with nature, Tubzz is your go-to destination.
Our saunas are designed for comfort and relaxation and come with endless customization options, from wood tyes like Nordic White Spruce and Canadian Hemlock to various heater, lighting, and style choices. You can create the perfect sauna to match your personal preferences, whether you want a modern aesthetic or a modern, traditional, rustic feel.
Are you ready to experience the ultimate benefits from a sauna workout? Contact Tubzz today to explore our wide range of saunas, custom tubs, cold plunge tubs, and wellness rooms and find the perfect fit for your home or outdoor space.
