Infrared Sauna Use & Fat Loss: What the Research Shows
Infrared saunas have become a popular addition to fat loss and metabolic health routines — and for good reason. Unlike traditional saunas that heat the air around you, infrared saunas use light-based heat that penetrates the skin directly, raising your core temperature and triggering a cardiovascular response similar to moderate exercise.
The Research
A two-phase study conducted at Binghamton University (SUNY), led by bioengineering professor Kenneth McLeod, examined the effects of regular infrared sauna use on body composition.
- Participants who used an infrared sauna three times per week for 30–45 minutes saw up to a 4% reduction in body fat over a 16-week period — with no changes to diet or exercise.
- A follow-up phase found that increasing frequency to five sessions per week (30 minutes each, later in the day) produced similar results in roughly half the time.
- Sessions in this research range averaged 200–600 calories burned per 30-minute session, depending on temperature and individual factors.
How It Works
When your body is exposed to infrared heat, your heart rate increases and your body works to cool itself — primarily through sweating. This raises energy expenditure, similar to light-to-moderate cardio. Over time and with consistency, this contributes to the metabolic and body composition changes seen in research.
Getting Started
Most guidance suggests starting with shorter sessions (15–20 minutes) at lower temperatures, then gradually increasing duration and heat as your body adjusts. Staying hydrated before and after each session is essential.
Source: Binghamton University research on far-infrared sauna use and body composition, led by Prof. Kenneth McLeod, Department of Bioengineering.
Individual results vary based on frequency, session duration, and overall lifestyle. This information is provided for educational purposes only and is not medical advice. Consult your physician before beginning any sauna routine, particularly if you have a cardiovascular condition, are pregnant, or are on medication.