Infrared Workouts: Do They Really Boost Fitness and Recovery?

In the 1960s, infrared saunas were invented in Japan as a gentle alternative to regular saunas for therapeutic use. They quickly became popular throughout the country and spread to the U.S. in the 1980s.

At first, they were used for wellness and muscle recovery. Later, as fitness trends appeared on social media, from hot girl walks to high-intensity interval training (HIIT), infrared workouts gained attention. The idea was to combine exercise with infrared saunas to raise body temperature and create an intense sweat session.

This approach is believed to shorten workout time by burning more calories. This claim caught our attention, so we decided to examine the benefits and risks, as well as whether infrared workouts can replace other fitness methods.

Which infrared is used in heated workouts?

Infrared radiation is a type of light we can’t see but often feel as heat. It is usually divided into three bands: near-, mid-, and far-infrared, based on their distance from visible light and physical behavior.

Near-infrared (NIR) is closest to visible light and acts more like light than heat. It is used in red light therapy to support collagen production, reduce inflammation, and promote deep tissue healing.

Mid-infrared (MIR) is more strongly linked to heat and is usually used to relieve muscle pain.

Far-infrared (FIR) has the longest wavelengths and the lowest energy. It is most associated with warmth, like the heat from the sun or a heater. Unlike traditional saunas or heated studios that warm the surrounding air, FIR heat penetrates deeply into the skin, warming muscles. That is why it is mostly used in workouts, sometimes combined with MIR.

Which exercises are usually performed?

FIR workouts usually include yoga, HIIT, cycling, or Pilates sessions in sauna-like rooms with infrared panels. Sessions usually range from 15 to 30 minutes, depending on intensity and experience level, and the room temperature can reach up to 110–130°F (43–54°C).

“Generally, you’ll see a higher heart rate, increased sweat response, and greater cardiovascular strain because your body is supporting both movement and thermoregulation,” explains Director of Health and Science at Perspire Sauna Studio Dr. Rachelle Reed.

She also notes that people shouldn’t mistake it for a different type of training. “It’s exercise plus added thermal stress, which can overlap with, but not replace, exercise responses,” she clarifies.

Can infrared workouts help with fitness gains?

Dr. Reed emphasizes that any type of exercise can lead to fitness gains, depending on someone’s starting point, overall fitness routine, and training goals. In the short term, heat increases cardiovascular demand and perceived effort, or how hard you feel you’re working.

“Over time, repeated exposure can contribute to heat acclimation, when plasma volume expands, leading to improved thermoregulation, which may make training feel more efficient,” she explains.

But does it improve anything? Some research has looked into that. According to Dr. Reed, in a 2013 study on Bikram yoga, where the studio was heated, participants improved strength and flexibility.

“However, they did not see meaningful improvements in aerobic fitness or cardiovascular measures, suggesting that the adaptations were specific to the training itself rather than the heat environment,” she concludes.

She adds that while exercises may have some limits, using heat after a workout may offer additional benefits. For example, research shows that post-exercise sauna sessions may extend cardiovascular load and enhance endurance-related adaptations compared with training alone. “This reinforces that heat can complement training, but not replace it,” Dr. Reed sums up.

Can you lose more weight?

Many believe that exercising in a heated environment may help you lose weight more quickly. But is this true? Let’s look at some research.

A 2017 study involving 28 women examined whether adding near-infrared (NIR) light to aerobic exercise could enhance fat loss. Women followed a 12-week treadmill walking program. One group wore an active NIR belt on the abdomen, and the other group performed the same exercise without the light.

The results showed that the NIR-exposed group experienced greater reductions in abdominal circumference, body fat, and BMI than those in the exercise-alone group. However, they noted that near-infrared light may amplify the effects of exercise on fat loss only when combined with physical activity, not on its own.

Another 2020 study offers a similar perspective. Researchers compared a 1-hour hot yoga session at about 105°F (40°C) with the same session at room temperature in experienced practitioners.

Both conditions produced similar overall energy expenditure, aerobic intensity, and heart rate, indicating that hot yoga didn’t increase total calories burned. However, hot yoga led to greater fat oxidation, showing a shift toward burning more fat during the session.

Does that mean you should rely on infrared or heated workouts? The answer is no. Even though some research shows possible benefits of training in a heated environment, it should only complement a balanced fitness routine rather than replace traditional exercise for fat loss.

Can someone benefit from infrared workouts?

Dr. Reed highlights that, from a public health perspective, most U.S. adults do not meet physical activity guidelines. According to the National Center for Health Statistics, only about 24.2% of adults meet those guidelines for both aerobic and muscle-strengthening activity.

“So with that in mind, one of the biggest benefits of heated workouts may simply be adherence. If someone enjoys the environment and that helps them show up consistently, that’s meaningful,” she says, emphasizing that consistency is what ultimately drives most health outcomes.

Another benefit might be for people with stiff joints. A pilot trial tested the effects of infrared sauna therapy in people with rheumatoid arthritis and ankylosing spondylitis, two chronic inflammatory joint conditions. The participants received eight sauna treatments over four weeks.

They noticed that those sessions may decrease pain and stiffness and reduce fatigue. “The deep penetration of infrared allows for ‘warming’ of the soft tissue, enabling a safe range of motion during stretching,” says a NASM-Certified Personal Trainer and Head of Training at MYWOWFIT, Maria Vazquez, on why she thinks infrared exercise is an excellent option for those experiencing chronic joint stiffness or decreased mobility.

However, Dr. Reed says that people training for a specific performance outcome are unlikely to benefit from heated workouts. She gives a marathon as an example: “Your training should prioritize running-specific volume, intensity, and conditions that reflect your race environment, not just added heat stress.”

Possible side effects of infrared workouts

Extra heat during a workout can put pressure on the body. “I always say the benefits far outweigh the risks, but with the heated environment, paying attention to contraindications is key,” warns Dr. Reed.

She also warns that adding thermal strain to exercise can increase the risk of dehydration, dizziness, or overheating if not managed well. According to her, for healthy individuals, gradual exposure and hydration go a long way. It is different for those with cardiovascular conditions, uncontrolled hypertension, or medications that affect fluid balance or heat tolerance, where added stress is important.

“I recommend talking with your healthcare provider or an exercise physiologist before starting if you have health concerns,” she says.

That said, there are specific groups we recommend avoiding infrared workouts or consulting a doctor before trying them:

• People who have heart problems
• Pregnant people
• Those taking drugs that affect sweating or body temperature regulation
• People who are sensitive to heat
• People who have had recent surgical procedures
• Seniors and children

Dehydration during infrared workouts

Proper hydration is vital during any exercise, especially infrared ones, as you lose more fluid due to the added heat. This means greater electrolyte losses, especially of sodium. Dr. Reed warns that extra sweat can increase cardiovascular strain if not replaced.

She points out a study by the American Council on Exercise (ACE) that recommends paying attention to early warning signs, such as fatigue, dizziness, headaches, weakness, or that ‘off’ feeling. “If those show up, the recommendation is to stop, cool down, hydrate, and give your body time to recover,” sums up Dr. Reed.

After an infrared workout, make sure to replenish lost fluids. Water is the key. However, a little salt, coconut water, or a sports drink can help replace electrolytes, too. Snacking on fruits or vegetables may add a little more hydration. Don’t forget to take small sips rather than drinking quickly so your body can absorb fluids more efficiently.

Can an infrared sauna improve muscle recovery?

A small study examined whether an infrared sauna (IRS) session can improve recovery after a high‑intensity resistance workout in trained male athletes. The chosen 16 basketball players did two sessions of intense resistance and plyometric exercises. After each session, they had either 20 min of passive rest or 20 min in an IRS.

Recovery was tested 14 hours later using sprints, jump tests, and leg press strength. Heart rate, heart rate variability (HRV), sleep quality, and muscle soreness were also measured. The results showed that 20 min in an IRS after the workout reduced muscle soreness and improved recovery of explosive power.

Another 2023 study tested whether FIR lamp therapy could speed up recovery after muscle damage from intense arm or leg exercise. Participants (12 women) received 30 min of FIR treatment daily for five days after exercise.

Their results were compared with a control group. Researchers concluded that those who got the FIR showed a faster return of muscle strength, with strength returning to baseline about 1–3 days sooner than in the control group. They also noted that muscle soreness was reduced by about 55–60%.

Can we implement this research for infrared workouts? It is hard to say. Most of the research is done post-workout. Even though some studies show that infrared light may improve muscle soreness, it is hard to predict whether the same happens during an infrared workout.

Bottom line

Infrared workouts might be a fun way to diversify your traditional workouts. They can also be a challenge to see if you can perform in a heated environment. However, they should only complement a balanced fitness routine rather than replace traditional exercise.

Remember, these workouts can increase the likelihood of dehydration and heat-related symptoms. That is why it is important to stay hydrated before, after, and during workouts. Additionally, if you have heart problems, are sensitive to heat, have recently had surgery, or are taking specific medication, choose a less intensive workout.

But overall, as Dr. Reed would say: “One of the biggest benefits of heated workouts may simply be adherence.” So if you enjoy heated workouts, just keep doing them.