Infrared Workouts: What Is This “Hot” New Exercise Trend?

Whether you have heard about it yet or not, infrared workouts are quickly gaining attention for their ability to combine the benefits of heat exposure with the effectiveness of traditional exercise.

Unlike similar approaches, such as hot yoga or exercising in a sauna suit, infrared workouts use infrared light to warm the body directly rather than heating the surrounding air.

This unique approach can enhance cardiovascular performance, recovery, and calorie expenditure while providing a more comfortable experience than traditional heated environments.

Infrared workouts are relatively evidence based as well.

Research indicates that sauna exposure may mimic some of the cardiovascular and metabolic responses of moderate aerobic exercise by increasing heart rate and improving circulation without the same physical strain (Laukkanen et al., 2018).

Another study found that the use of an infrared sauna improved endothelial function and reduced blood pressure in patients with chronic heart failure, highlighting its potential for heart health benefits when used safely during training (Imamura et al., 2001).

By stimulating deep tissue heating, improving blood flow, and increasing perspiration efficiency, infrared workouts may help accelerate muscle recovery and promote detoxification.

For anyone looking to train smarter and more efficiently, understanding how infrared workouts work can help determine if this “hot” trend is right for your fitness goals.

What is an Infrared Workout?

Infrared workouts are a modern alternative to sauna exercise.

You work out in a heated environment, but unlike a traditional sauna room, such workouts are carried out under infrared lighting in dedicated infrared studios like HOTWORX.

This infrared light does not heat the air, but instead heats the body from the inside out, much like sunlight. 

Activities such as Pilates, indoor cycling, or strength training can be conducted in these environments.

Some facilities also host classes for stretching or HIIT exercises.

The Science Behind Infrared Workouts: Why Are Infrared Workouts Good for You?

To understand the appeal of infrared workouts, it can be worth understanding the science behind these workouts.

First, let’s talk about what infrared heat is.

It’s essentially a form of radiant heat that mimics the sun’s rays, but without containing harmful UV radiation. 

Infrared rays have the ability to penetrate 1.5 inches into a person’s skin tissue.

This raises the core temperature and boosts blood flow without heating the air in the room itself (which makes it easier to breathe while exercising than working out in a traditional sauna).

Benefits of Infrared Workouts

There are several potential health benefits to infrared workouts. These include:

Enhanced Detoxification

Working out in infrared heat is a type of detoxification that causes you to sweat more, which can help your body eliminate more toxins.

Studies such as one published in 2012 in the Journal of Environmental and Public Health have found that participants have fewer heavy metals in their bodies after an sauna sessions. 

Muscle and Joint Pain Relief

The deep-penetrating heat provided by infrared lights can help reduce inflammation and tightness in muscles and joints.

For those with arthritis or muscle pain, this can provide some relief. 

Improved circulation and Heart Health

Research has found that infrared saunas can boost blood circulation and lower blood pressure.

This can help to promote a healthier heart and help ward off heart disease. 

More Calories Burned

Because infrared workouts elevate the heart rate, they can often help to burn more calories than conventional exercise.

An increased core temperature can also boost metabolism, further helping you burn calories and shed unwanted pounds. 

Safety Tips & Precautions: How to Get Started With Infrared Saunas Workouts Safely

Infrared workouts can offer impressive benefits, but training in heated environments requires thoughtful preparation and awareness of potential risks.

The body’s thermoregulation system is under more stress in infrared heat, making hydration, pacing, and proper recovery essential for safety and optimal performance.

Stay Hydrated Before, During, and After

Infrared heat promotes intense sweating, which accelerates fluid loss.

Begin each session well-hydrated and drink water or electrolyte-rich beverages throughout your workout.

Research published in The Journal of Athletic Training found that dehydration as little as 2% of body weight can impair physical performance and cognitive function (Casa et al., 2010).

Start Slow and Adapt Gradually

If you are new to infrared workouts, start with shorter sessions (10-20 minutes) and lower intensity levels.

Gradual exposure helps your cardiovascular system and sweat response adapt safely.

Overexerting yourself too soon can increase the risk of dizziness, fatigue, or heat exhaustion.

Listen to Your Body’s Signals

Infrared heat raises your core temperature from the inside out, which can mask early signs of overheating.

Stop immediately if you feel lightheaded, nauseous, or overly fatigued. It’s better to rest and rehydrate than risk dehydration or heat-related illness.

Wear Breathable, Moisture-Wicking Clothing

Choose lightweight, moisture-wicking fabrics to help your body cool efficiently.

Avoid thick cotton or dark materials that retain heat.

Proper clothing can improve comfort and reduce the likelihood of skin irritation during high-temperature sessions.

Consult a Healthcare Professional if Needed

Individuals with cardiovascular conditions, pregnancy, respiratory issues, or low blood pressure should speak with their healthcare provider before trying infrared training.

Clinical research on infrared sauna therapy has shown potential benefits for heart health; however, medical supervision is necessary to ensure the activity is safe for individual conditions.