Heat training is definitely a hot topic right now. In fact, interest in “Hot Pilates,” one popular form of heat training, has grown by over 500% from 2021 to 2025, according to Google Trends data.
But what exactly is working out in a heated environment, and why is it attracting so much attention? Whether you’re curious about trying a session yourself or just want to understand the science behind it, Diana Wright, National Group Fitness Manager, offers her thoughts on heat training, including answers to common FAQs we often get from people who want to learn more.
Heat Training: At a Glance
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Heat training involves exercising or exposing your body to higher temperatures, which raises heart rate, improves blood flow, and can enhance performance.
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Types include exercise-based sessions like Hot Yoga, Hot Pilates, heated spin, or cardio in warm rooms, and non-exercise heat like saunas, steam rooms, or hot/contrast baths.
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Benefits include improved cardiovascular function, better circulation, faster muscle recovery, increased heat tolerance, and reduced muscle tension.
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Start gradually: beginners 5-10 minutes, 1-2 times per week; progress to 15–30 minutes, 4-7 times per week as tolerated. Always stay hydrated and listen to your body.
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Watch for signs of overdoing it, such as dizziness, nausea, dehydration, or abnormal heart rate; stop, rehydrate, and cool down if these occur.
What is a Heat Training Workout?
A heat training workout involves exposing your body to higher temperatures than usual, while exercising and/or after exercising.
This type of heat exposure increases your heart rate and improves blood flow, which in turn heightens your performance. It’s also a great way of exercising if you are training for an event that will take place in the summer when it’s warmer.
Types of Heat Training
|
Type |
Category |
What it Actually Does |
Best for |
|
Hot Yoga |
Exercise |
Yoga in a heated room (around 35–40°C). Works your flexibility, balance, and strength, and makes you sweat more than regular yoga. |
Flexibility, core strength, sweating |
|
Hot Pilates |
Exercise |
Pilates done in a warm studio. Great for your core, control, and flexibility, while giving you that extra sweat factor. |
Core strength, posture, mobility |
|
Heated Spin / Cycling Classes |
Exercise |
Indoor cycling in a warm room. Gets your heart rate up and adds a bit of heat challenge on top of your workout. |
Cardio, calorie burn, endurance |
|
Treadmill / Cardio in a Warm Room |
Exercise |
Any cardio in a hotter environment. Makes your workout feel harder and your body work a little differently - more sweat, same results. |
Cardio, stamina, sweat |
|
Sauna |
Non-Exercise |
Just sitting in heat. Helps muscles relax, improves circulation, and feels incredibly restorative, but it’s not a fat-burning miracle. |
Muscle relaxation, recovery, stress relief |
|
Steam Room |
Non-Exercise |
High-humidity heat. Great for relaxing, easing tension, and giving your circulation a little boost. |
Recovery, circulation, relaxation |
|
Hot Bath / Contrast Bath |
Non-Exercise |
Immersing in hot (or hot/cold) water. Supports muscle recovery, circulation, and just feels good after training. |
Recovery, circulation, soreness relief |
Are Heated Workouts Actually Good for You?
As long as you stay properly hydrated, listen to your body and know your own limits - yes, heated workouts are good for you.
Some of the top benefits of heated workouts include:
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Improved cardiovascular function
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Improved circulation
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Better recovery after training (increasing blood flow to muscles)
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Improved tolerance to heat
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It can feel more restorative due to releasing muscle tension
Do Heated Workouts Make You Lose Weight?
Heated workouts can support weight loss, but they don’t make you lose weight on their own (except water-weight from sweating, which returns once you re-hydrate yourself).
How Often Should You Do Heat Training?
This will depend on how your body responds to heat training and how long you’ve been doing it for. Aim for regular sessions over long sessions, as they’ll be easier to maintain.
If you find it’s something that makes you feel good, here are some general guidelines for how often to do heat training:
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Beginners: 1-2 times per week
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Getting more used to heat training: 2-4 sessions per week
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Once you’ve been heat training for a while: 4-7 sessions per week
Bear in mind, heat training doesn’t necessarily mean exercise - it can be going into the sauna or steam room after a workout, too.
What Are the Signs of Overdoing Heat Training?
Signs you might be overdoing it include:
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Dizziness
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Feeling faint or light-headed
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Feeling nauseous
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Feeling tired or worn out for longer than usual
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Dehydration (very dark urine or urinating far less regularly than usual)
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Noticeable changes to your heart rate after heat training e.g. a racing or irregular heart beat
If you notice any of these signs during heat training, the best thing to do is: stop, re-hydrate and gradually cool down.
Can You Do Heat Training in the Gym?
Yes, you’ll find some gyms offer Hot Yoga or Hot Pilates and many have saunas and steam rooms.
Top tip: if you’re going to workout in the gym after a heat training class, sauna or steam room session, do the main gym workout first so that you don’t end up working out and becoming quickly dehydrated, or if the heat training has made you feel tired.
What Will 20 Minutes in the Sauna Do?
It varies from person to person, but generally speaking, 20 minutes in the sauna can have the following benefits:
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Feel restorative
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Feel relaxing
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Reduce muscle tension
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Improve blood circulation
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Increase heart rate (similar to low-intensity exercise)
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Improve recovery times following a workout
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Reduce stress
Boost Your Body and Mind with Heat Training
Heat training can be great for your body and your mind, especially when coupled with a tailored fitness plan.
If you want to give it a go and don’t know where to start, or would just like some tips around what exactly to do, speak to one of our personal trainers.