Imagine being able to combine the relaxing and detoxifying benefits of a sauna session with a rejuvenating workout. Yes, you heard it right! In this article, we will explore the various types of exercises that you can perform in a sauna to enhance your fitness routine and elevate your overall well-being. From stretching and yoga poses to low-impact cardio and resistance training, the possibilities are endless. So grab your towel and get ready to sweat it out while experiencing a whole new level of workout in the comforting heat of a sauna.
Aerobic Exercises
Jumping Jacks
Jumping jacks are a fantastic aerobic exercise that can be done in the sauna. Begin by standing with your feet together and your arms at your sides. From here, jump into the air, simultaneously spreading your legs shoulder-width apart and raising your arms above your head. Jump back to the starting position and repeat this movement for a set amount of time or a certain number of repetitions. Jumping jacks get your heart rate up and work multiple muscle groups, making them an excellent choice for a sauna workout.
High Knees
Another great aerobic exercise that can be done in a sauna is high knees. Start by standing with your feet hip-width apart. Begin marching in place, lifting your knees as high as possible while pumping your arms back and forth. Try to maintain a quick pace, moving your legs and arms as fast as you can for a set amount of time or a specific number of repetitions. High knees engage your core, glutes, and leg muscles, providing a challenging and effective cardio workout.
Running in Place
Running in place is a simple yet effective aerobic exercise that can be easily done in a sauna. Start by standing with your feet hip-width apart, then jog on the spot, lifting your knees high and driving your arms forward and back. Maintain a steady and brisk pace, elevating your heart rate and engaging your leg muscles while performing this exercise. Running in place is a convenient option for a sauna workout, as it requires minimal space and equipment.
Jump Rope
Jumping rope is a classic exercise that can also be done in a sauna. If the sauna space allows, grab a jump rope and begin jumping with both feet together while rotating the rope. Keep your jumps light and your wrists relaxed, allowing the rope to pass underneath your feet as you jump. Jump rope is a high-intensity aerobic exercise that strengthens your cardiovascular system and works your entire body. However, it is important to be cautious when using a jump rope in a sauna due to space limitations.
Strength Training Exercises
Push-ups
Push-ups are an excellent strength training exercise that can be modified to be done in a sauna. Start by placing your hands shoulder-width apart on the sauna bench or floor. Extend your legs behind you, supporting your weight on your toes or knees if needed. Lower your chest towards the bench or floor by bending your elbows, then push back up to the starting position. Push-ups target your chest, shoulders, triceps, and core muscles, making them a versatile and effective exercise.
Squats
Squats are a fundamental strength training exercise that can be adapted for a sauna workout. Begin by standing with your feet hip-width apart, then lower your body down as if sitting back into a chair. Keep your chest lifted and your weight in your heels as you lower yourself, then push through your heels to return to the starting position. Squats target your quadriceps, hamstrings, glutes, and core muscles, providing a full-body workout that can be beneficial in a sauna setting.
Lunges
Lunges are a great lower body strengthening exercise that can be performed in a sauna. Start by standing with your feet hip-width apart, then take a step forward with your right foot and lower your body down, allowing both knees to bend at a 90-degree angle. Keep your chest lifted and your weight in your front heel as you lunge, then push back up to the starting position and repeat on the other side. Lunges target your quadriceps, hamstrings, glutes, and calf muscles, providing a challenging workout in a sauna environment.
Tricep Dips
Tricep dips are a strength training exercise that can be modified for a sauna workout. Begin by sitting on the edge of a sauna bench or chair with your hands placed next to your hips. Slide your hips off the bench and bend your elbows, lowering your body towards the floor. Once your elbows are bent at a 90-degree angle, push through your hands to lift your body back up to the starting position. Tricep dips target the muscles at the back of your upper arm, helping to tone and strengthen your arms.
Stretching Exercises
Neck Stretches
Neck stretches are a great way to release tension and improve flexibility, and they can be performed comfortably in a sauna. Start by sitting or standing with your spine tall and your shoulders relaxed. Tilt your head to the right, bringing your right ear towards your right shoulder. Hold the stretch for a few breaths, then repeat on the left side. Next, lower your chin towards your chest and hold for a few breaths, then tilt your head back and gaze up, stretching the front of your neck. Performing neck stretches in a sauna can help relieve any tension or stiffness you may be experiencing.
Shoulder Rolls
Shoulder rolls are an excellent stretching exercise that can be done in a sauna. Start by sitting or standing with your spine tall and your shoulders relaxed. Roll your shoulders forward in a circular motion, then gradually increase the size of the circles as you loosen up. After a few rotations, switch directions and roll your shoulders backward. Shoulder rolls help to improve mobility, release tension, and promote relaxation, making them a perfect addition to your sauna routine.
Hamstring Stretches
Hamstring stretches are beneficial in a sauna setting, as the heat can help increase flexibility and range of motion in your muscles. Start by sitting on the bench with your legs extended in front of you. Reach your arms forward and hinge at your hips, lowering your chest towards your thighs while keeping your spine straight. You should feel a gentle stretch in the back of your thighs. Hold the stretch for a few breaths, then slowly roll up to a seated position. Hamstring stretches can help alleviate tightness and improve mobility in your lower body.
Quad Stretches
Quad stretches can be performed in a sauna to release tension and enhance flexibility. Stand tall and hold onto a wall or sauna handle for support if needed. Bend your right knee and grasp your right foot or ankle with your right hand, bringing your heel towards your glutes. Keep your knees close together during the stretch and feel the stretch in the front of your thigh. Hold the stretch for a few breaths, then repeat on the left side. Performing quad stretches in a sauna can help loosen up tight muscles and increase your overall flexibility.
Balance and Stability Exercises
Single-Leg Stands
Single-leg stands are an effective balance and stability exercise that can be modified for a sauna workout. Start by standing tall with your feet hip-width apart. Shift your weight onto your right leg and lift your left foot off the ground, balancing on your right leg. Try to hold this position for as long as possible without wobbling or losing your balance. Release and switch to balancing on your left leg. Single-leg stands challenge your leg muscles, ankle stability, and overall balance, making them a valuable addition to your sauna exercise routine.
Heel-to-Toe Walk
The heel-to-toe walk is a balance exercise that can be performed in a sauna. Begin by standing with your feet together and your arms at your sides. Take a step forward with your right foot, placing your heel directly in front of the toe of your left foot. Shift your weight onto your right foot and bring your left foot forward, placing your heel in front of your right toes. Continue walking in this manner, placing each heel directly in front of the opposite toe. The heel-to-toe walk challenges your balance and coordination, promoting stability and control.
Toe Raises
Toe raises are a simple balance and stability exercise that can be done in a sauna. Start by standing tall with your feet hip-width apart. Slowly rise up on your tiptoes, lifting your heels off the ground and balancing on the balls of your feet. Hold this position for a few seconds, then lower your heels back down to the ground. Repeat this movement for a set amount of repetitions. Toe raises target your calf muscles while also activating the muscles responsible for maintaining balance, helping to improve your overall stability.
Side Leg Raises
Side leg raises are a balance exercise that can be adapted to a sauna workout. Start by standing tall with your feet hip-width apart. Lift your right leg out to the side as high as comfortable, keeping your toes pointed forward. Hold this position for a moment, then lower your right leg back down to the starting position. Repeat the movement on the left side. Side leg raises target your outer hip muscles, improving balance and stability while also toning your legs. Incorporating this exercise into your sauna routine can enhance your overall balance and coordination.
Yoga and Pilates Exercises
Chair Pose
Chair pose is an accessible yoga exercise that can be incorporated into a sauna workout. Start by standing tall with your feet together. Inhale deeply, then as you exhale, sit back into an imaginary chair, bending your knees and lowering your hips. Extend your arms forward with your palms facing each other. Engage your core, lengthen your spine, and hold this pose for a few breaths before standing back up. Chair pose strengthens your legs, glutes, and core while improving your balance and focus.
Warrior II Pose
Warrior II pose is a powerful yoga exercise that can be practiced in a sauna. Start by standing with your feet wide apart, then turn your right foot out to the side and your left foot in slightly. Bend your right knee and extend your arms out at shoulder height, parallel to the ground. Gaze over your right fingertips and hold this pose for a few breaths. Warrior II pose strengthens your legs, engages your core, and improves focus and balance. Practicing this pose in a sauna can deepen your mind-body connection and enhance your overall yoga practice.
Tree Pose
Tree pose is a balancing yoga exercise that can be performed in a sauna. Start by standing tall with your feet together and your arms at your sides. Shift your weight onto your right foot and lift your left foot off the ground, placing the sole of your left foot against your right inner thigh or calf. Bring your hands together at your heart center or reach them overhead for an added challenge. Hold this pose for a few breaths, then switch sides. Tree pose improves balance, stability, and focus while also strengthening your leg muscles.
Pilates Ab Exercises
The sauna can provide a unique environment to practice Pilates ab exercises, which focus on strengthening your core muscles. Some effective Pilates ab exercises that can be performed in a sauna include the hundred, the double leg stretch, and the Pilates plank. These exercises target your abdominal muscles, obliques, and lower back, helping to improve core strength, posture, and stability.
Breathing and Meditation Exercises
Slow Deep Breathing
Slow deep breathing exercises can be practiced in a sauna to promote relaxation and enhance your sauna experience. Start by finding a comfortable seated position. Close your eyes and take a deep breath in through your nose, filling your lungs with air. Exhale slowly through your mouth, releasing any tension or stress as you breathe out. Repeat this deep breathing pattern, focusing on the inhale and exhale, allowing yourself to fully relax and let go of any worries or distractions.
Mindful Meditation
Incorporating mindful meditation into your sauna routine can provide a calm and peaceful experience. Find a comfortable seated position and gently close your eyes. Bring your attention to your breath, observing each inhalation and exhalation without judgment. If thoughts come up, acknowledge them and then gently bring your focus back to your breath. Engage your senses, noticing the sounds, smells, and sensations of the sauna environment. Practice being fully present in the moment, allowing yourself to find inner peace and stillness.
Visualization
Visualization exercises can be a powerful way to enhance your sauna experience and promote relaxation. As you sit in the sauna, close your eyes and imagine yourself in a peaceful and serene environment. It could be a beach, a forest, or any place that brings you a sense of tranquility. Visualize the details of this place, from the colors and textures to the sounds and smells. Allow yourself to fully immerse in this mental imagery, experiencing a profound sense of calm and relaxation. Visualization exercises can help reduce stress, increase positivity, and enhance your overall well-being.
Balance Board Exercises
Basic Balancing
Using a balance board in a sauna can provide a unique challenge for your balance and stability. Start by stepping onto the balance board, placing your feet shoulder-width apart. Engage your core and shift your weight from side to side, maintaining your balance. As you become more confident, challenge yourself by adding small movements such as lifting one foot off the board or closing your eyes. Basic balancing exercises on a balance board can help improve proprioception, coordination, and overall stability.
Squats on Balance Board
Performing squats on a balance board in a sauna can take your leg workout to the next level. Begin by standing on the balance board with your feet hip-width apart. Lower your body into a squat position, keeping your weight in your heels and your knees tracking over your toes. As you squat down, the balance board will tilt, requiring you to engage your core and stabilize yourself. Push through your heels to stand back up, maintaining control and balance throughout the movement. Squats on a balance board target your quadriceps, hamstrings, glutes, and core muscles, providing a challenging and effective workout.
Lunges on Balance Board
Lunges on a balance board in a sauna can add an extra element of difficulty and instability to your workout. Begin by standing on the balance board with your feet hip-width apart. Take a step forward with your right foot and lower your body down into a lunge position, with both knees bent at a 90-degree angle. As you lunge forward, the balance board will shift and require you to engage your core and stabilize yourself. Push through your front heel to stand back up, then repeat on the other side. Lunges on a balance board target your quadriceps, hamstrings, glutes, and calf muscles while also challenging your balance and stability.
Light Weightlifting Exercises
Bicep Curls
Light weightlifting exercises can be incorporated into a sauna workout to target specific muscle groups. Start by sitting on a sauna bench or chair with a light dumbbell in each hand. Begin with your arms fully extended at your sides, palms facing forward. Slowly curl the weights up towards your shoulders, keeping your elbows close to your sides. Once your hands reach your shoulders, pause for a moment, then lower the weights back down to the starting position. Bicep curls target your biceps and forearms, helping to strengthen and tone your arm muscles.
Shoulder Press
Shoulder presses can be included in a sauna workout to target your shoulder and upper back muscles. Begin by sitting on a sauna bench or chair with a dumbbell in each hand. Start with your arms bent at a 90-degree angle, with your forearms parallel to the ground and your palms facing forward. Press the dumbbells upwards until your arms are fully extended overhead, then slowly lower them back down to the starting position. Shoulder presses engage your deltoids, trapezius, and triceps, helping to improve upper body strength and stability.
Tricep Extensions
Tricep extensions can be performed in a sauna to target the muscles at the back of your upper arm. Start by sitting on a sauna bench or chair with a dumbbell in each hand. Begin with your arms fully extended overhead, palms facing inward and dumbbells touching. Bend your elbows and lower the dumbbells behind your head, keeping your upper arms close to your ears. Once your forearms are parallel to the ground, extend your arms back up to the starting position. Tricep extensions isolate and strengthen your tricep muscles, helping to tone and define your arms.
Low-Impact Cardio Exercises
Elliptical Machine
Using an elliptical machine in a sauna can provide a low-impact cardio workout. If your sauna is equipped with an elliptical trainer, step onto the pedals and grab the handles. Begin moving your legs in a smooth and fluid motion, as if you were walking or running. The elliptical machine allows you to engage both your upper and lower body in a low-impact manner, making it gentle on your joints while still providing an effective cardiovascular workout.
Stationary Bike
Riding a stationary bike in a sauna can be a safe and effective way to get your heart rate up and burn calories. If your sauna has a stationary bike, hop on and adjust the seat height and resistance to your preference. Pedal at a steady and comfortable pace, focusing on maintaining good posture and engaging your leg muscles. The stationary bike provides a low-impact cardio exercise that can be easily modified to match your fitness level and goals.
Stepper Machine
A stepper machine can be a challenging yet low-impact cardio option for a sauna workout. If your sauna is equipped with a stepper machine, step onto the platforms and grab the handles if available. Begin stepping up and down, keeping a steady rhythm and trying to maintain good posture. The stepper machine targets your leg muscles and cardiovascular system while minimizing the impact on your joints. Incorporating a stepper machine into your sauna exercise routine can provide an effective and efficient cardio workout.
Core Strengthening Exercises
Plank
The plank is a staple core strengthening exercise that can easily be performed in a sauna. Start by positioning yourself face down on a sauna bench or the floor, with your elbows directly underneath your shoulders and your forearms resting on the surface. Lift your hips off the bench or floor, creating a straight line from your head to your heels. Engage your core, glutes, and legs, and hold this position for as long as you can while maintaining proper form. The plank exercise targets your entire core, including your abdominal muscles, obliques, and lower back.
Russian Twists
Russian twists are a dynamic core exercise that can be done in a sauna. Begin by sitting on a sauna bench or the floor with your knees bent and your feet flat on the ground. Lean back slightly, keeping your chest lifted and your spine straight. Clasp your hands together in front of your chest or hold a weight if desired. Rotate your torso to the right, bringing your hands or weight to the right side of your body. Return to the center, then rotate to the left side. Russian twists target your obliques, helping to strengthen and tone your waistline.
Crunches
Crunches are a classic core exercise that can be effectively performed in a sauna. Start by lying on a sauna bench or the floor with your knees bent and your feet flat on the ground. Place your hands behind your head or across your chest. Engage your core and lift your upper body off the bench or floor, curling your shoulders towards your knees. Lower back down with control and repeat the movement for a set amount of repetitions. Crunches primarily target your rectus abdominis, the “six-pack” muscles, helping to strengthen and define your abs.
Leg Lifts
Leg lifts are an effective core exercise that can be done in a sauna to target your lower abdominals. Begin by lying flat on a sauna bench or the floor with your legs extended and your arms by your sides. Engage your core and lift your legs off the bench or floor, bringing them towards the ceiling. Slowly lower your legs back down without letting them touch the ground, then lift them back up. Repeat this movement for a set amount of repetitions. Leg lifts engage your lower abdominals, helping to strengthen and tone your core muscles.
In conclusion, there are various exercises that can be incorporated into a sauna workout to target different muscle groups and provide a comprehensive and enjoyable fitness experience. From aerobic exercises like jumping jacks and high knees to strength training exercises like push-ups and lunges, the options are diverse and adaptable. Stretching exercises can help release tension and improve flexibility, while balance and stability exercises can enhance overall equilibrium. Yoga, Pilates, breathing, and meditation exercises can promote relaxation and mindfulness. Furthermore, balance board exercises, lightweight lifting exercises, low-impact cardio exercises, and core strengthening exercises can be customized to meet individual fitness goals. With a friendly and welcoming tone, it is clear that there is no shortage of exercises to keep your body active and healthy in a sauna. So, grab your workout gear, head to the sauna, and enjoy a fulfilling and invigorating workout in this unique environment.