Which Burns More Fat? Sweating In a Sauna vs. Steam Room

When it comes to wellness, few things feel more satisfying than a deep sweat session. But if you’re trying to lose fat, you may wonder: does sitting in a sauna or a steam room help you burn more calories—and which one is more effective?

Let’s dive into the science behind heat exposure, how each option impacts metabolism, and what role they really play in your fat loss journey.

How the Body Burns Fat

Fat loss isn’t just about sweating. It’s about burning more calories than you consume. The body turns to stored fat when it needs energy—this happens most effectively through consistent exercise, proper diet, and metabolic activity. But passive methods like heat exposure can offer a slight boost to your overall calorie burn.

What Happens When You Sit in a Sauna?

Traditional saunas heat the body using dry heat, often reaching temperatures of 160°F to 200°F. As your core temperature rises, your heart rate increases—similar to light cardio. The benefits include:

• Boosted circulation
• Elevated heart rate (up to 30% more than baseline)
• Temporary increase in calorie burn
• Detoxification through sweat
• Improved post-workout recovery

Depending on body size and tolerance, you might burn 100–150 calories in a 30-minute sauna session. While this doesn’t equate to fat loss directly, it can support your fat-burning goals when paired with a proper fitness routine.

What About Steam Rooms?

Steam rooms operate at lower temperatures (110°F–120°F) but have nearly 100% humidity. The moist heat opens pores and increases perspiration, but the overall cardiovascular effect is milder than in a dry sauna. Benefits of steam rooms include:

• Skin hydration and detoxification
• Loosened airways and sinus relief
• Muscle relaxation
• Reduced joint stiffness

Steam rooms are great for wellness and comfort, but they burn slightly fewer calories than saunas due to the lower heart rate elevation.

Sauna vs. Steam Room: Which Burns More Fat?

While neither device directly “burns fat” in the way a treadmill or strength workout does, saunas win in terms of passive calorie expenditure. The higher heat, increased heart rate, and potential to mimic light cardiovascular activity make them slightly more effective for increasing metabolic rate and supporting a weight loss program.

That said, steam rooms can still play a vital role in recovery and stress reduction—which are key elements of any sustainable fat-loss regimen.

How to Use Heat Therapy for Fat Loss

To make either option work for your goals, consider the following tips:

• Use the sauna or steam room after a workout to extend calorie burn
• Stay hydrated before, during, and after your session
• Don’t overstay—15 to 30 minutes is optimal for most people
• Use 3 to 4 times per week for best results

Bonus: Try Infrared for Deeper Heat

If you want a deeper, more therapeutic sweat, infrared saunas may be the best of both worlds. They heat the body from the inside out, resulting in more efficient sweating at lower temperatures—and many users report more intense detox and weight loss support with regular infrared sessions.

Ready to Start Sweating Smarter?

At Haven Of Heat, we offer a full lineup of saunas, heaters, and accessories to support your fat loss and wellness journey. Whether you're looking to build a home spa or add heat therapy to your recovery routine, our expert team is here to help.