Can simply lying
in a sauna blanket really burn calories like this? 🤔
Discover how real people are sweating off weight, reducing puffiness, and feeling lighter — without another crash diet.
How do saunas & sauna blankets help you lose weight?
1. Water weight loss through sweating
Sauna sessions trigger intense sweating, helping you shed water weight rapidly—sometimes up to 1–2 kg (2–4 lb) in a single session. This effect is temporary and especially useful for athletes, MMA fighters, or anyone wanting to reduce puffiness or meet short-term weight goals.
2. Calorie burn—how it compares
Your body works hard to keep cool in the heat, which increases calorie burn. A typical 60-minute sauna blanket session can burn around 300 calories—comparable to a brisk walk or light jog. For reference, jogging at 8 km/h (5 mph) burns about 560 calories per hour, while running at 12 km/h (7.5 mph) or cycling at 32 km/h (20 mph) can burn 800–1,000+ calories per hour.
3. Metabolism boost: how long does it last?
Sauna heat slightly raises your metabolic rate, keeping it elevated for up to an hour after your session. While this boost isn’t as strong as intense exercise, it does help your body continue burning extra calories even after you’re done.
4. Recovery & performance: train harder, recover faster
Regular sauna use helps reduce muscle soreness and supports faster recovery, so you can train harder and more often—key to steady, healthy fat loss. This means your workouts can be more productive, helping you reach your weight goals sooner.
Sauna use also helps improve sleep quality, which can also help to improve muscle recovery and enable you to put in more workout sessions.
5. Stress reduction & cortisol balance
Sauna sessions are deeply relaxing and may help lower stress hormones like cortisol, which are linked to stubborn belly fat and weight gain. Lower stress can make it easier to stick to healthy eating and exercise habits—amplifying your weight loss results.
Here’s what Michael Kummer, a former professional athlete & wellness expert, has to say about sauna use for fat loss.
What to expect:
Timeline of weight loss benefits
It takes about 7,700 calories burned to lose 1 kg (2.2 lbs) of body fat. Here’s what that means if you use a sauna blanket regularly:
Sauna Blanket Calorie Burn:
If you burn ~300 kcal per 1-hour session, here’s your progress:
What This Means:
While sauna use alone won’t replace a healthy diet or regular exercise, it’s a valuable and sustainable tool for managing your weight. Every session helps chip away at your calorie deficit, supporting long-term results—especially when combined with other healthy habits.
But That’s Not All:
Regular sauna use is also linked to other health benefits, including improved cardiovascular health, faster muscle recovery, reduced stress, and even clearer skin. Think of it as an all-in-one upgrade to your wellness routine—not just your weight.
TIP: Sauna sessions can also help with water weight, making you feel lighter and less bloated right away. Used consistently, it’s a great addition to your wellness routine.
The Science behind sauna use
When you relax in a sauna blanket, your core body temperature rises, causing your heart rate to increase and your blood vessels to dilate—a process called vasodilation. This enhanced circulation delivers more oxygen and nutrients to your muscles and organs while your body works to maintain a stable temperature
These changes closely mimic the effects of moderate exercise: your cardiovascular system is activated, your heart pumps faster, and you sweat to cool down. As your body works to regulate heat, you naturally burn more calories—even while lying still. This “passive workout” effect helps support weight management, recovery, and overall health, making sauna use a powerful complement to your fitness routine.
Sauna protocol for weight loss
For the best results, follow a proven routine used by health experts and supported by research:
🌡️ Temperature:
75–85°C (167–185°F)
Start lower if you’re new, and increase gradually as you build tolerance.
⏱️ Duration:
30–60 minutes per session
Longer sessions promote deeper sweating and greater calorie burn.
🗓️ Frequency:
3–5 times per week
Consistency is key—regular use supports sustainable weight management.
💧 Hydration:
Drink plenty of water before, during, and after your session.
Staying hydrated helps you sweat safely and recover faster.
⚠️ Safety First:
Listen to your body. End the session early if you feel lightheaded, dizzy, or unwell.
What the media is saying about the HeatPod:
What our customers are saying
Frequently asked
questions
Most of the immediate weight loss after a sauna session is from water loss due to sweating. For long-term fat loss, sauna use can help you burn extra calories, but it’s most effective when paired with healthy eating and regular exercise.
On average, you can burn about 200–300 calories per hour—comparable to a brisk walk. The exact number depends on your body size, age, and session intensity.
For best results, aim for 3–5 sessions per week, each lasting 30–45 minutes. Always listen to your body and stay well-hydrated.
Sauna blankets are safe for most healthy adults. However, pregnant women, people with heart conditions, and those with certain medical issues should consult a doctor before use.
The water weight you lose during a session will return once you rehydrate. However, the calories burned contribute to gradual fat loss over time, especially when combined with a balanced diet and exercise.