Saunas are well-known for their relaxation and wellness benefits, but many people are curious about whether they can also help with calorie burning. While sitting in a sauna is not the same as exercising, it does cause your body to work harder to cool itself — which can result in burning some extra calories. So, how many calories can you actually burn in a 10-minute sauna session?
How a Sauna Burns Calories
When you sit in a sauna, the heat raises your core temperature. In response, your heart rate increases, your blood vessels widen, and your body activates its cooling system — mainly through sweating. These physiological changes require energy, which is why you burn more calories than you would while sitting at rest.
Estimated Calories Burned in 10 Minutes
The number of calories burned in a sauna depends on several factors, including your body weight, metabolism, and the sauna’s temperature. On average:
| Body Weight | Calories Burned (10 Minutes) |
|---|---|
| 60 kg | 15–20 calories |
| 75 kg | 20–25 calories |
| 90 kg | 25–30 calories |
These numbers are modest compared to exercise but can add up over longer sessions or when combined with regular workouts.
Why Sauna Calorie Burn Is Different from Exercise
The calorie burn in a sauna comes mainly from your body’s effort to regulate temperature, not from active movement. While this can slightly boost daily calorie expenditure, it doesn’t build muscle or significantly improve cardiovascular fitness like traditional exercise does.
Other Benefits Beyond Calorie Burn
Even though the calorie burn from a sauna is small, the heat therapy offers other health benefits that can support weight management indirectly:
- Muscle Recovery: Helps reduce soreness and stiffness after workouts.
- Stress Relief: Lower stress can help reduce emotional eating.
- Improved Circulation: Supports overall health and recovery.
Safety Considerations
- Limit sessions to 10–20 minutes, especially if you are new to sauna use.
- Drink plenty of water before and after to replace fluids lost through sweat.
- Avoid using a sauna after heavy alcohol consumption.
- Listen to your body and exit if you feel dizzy, lightheaded, or unwell.
Final Thoughts
In a 10-minute sauna session, most people will burn between 15 and 30 calories, depending on their body weight and the heat level. While this is not a substitute for exercise, sauna use can be a relaxing and beneficial complement to a healthy lifestyle. By combining regular workouts, proper nutrition, and occasional sauna sessions, you can enjoy both wellness and a slight boost in calorie expenditure.
At Sauna prices, we help you find the perfect sauna for your home so you can enjoy these benefits year-round.
