10 Exercises to improve your sauna workout

10 Exercises to improve your sauna workout

Training whilst using the sauna is a good way of building up your cardiovascular system as well as helping to improve your cardiovascular system to help fight against the common cold. Here is a list of our favourite sauna workouts for you to try in your next sauna workout. Whether you are a beginner or avid sauna goer, these simple exercises are great for anyone.


Place your feet at shoulder width apart with your head facing forward and chest out. Sit back as if you are sitting on an imaginary chair keeping your back straight. Lower the thighs as parallel to the floor as possible before pushing back on the heels to a standing position again.  Repeat this for 3 sets of 10 squats.

Push ups

Start in the same position you would for a plank however instead of holding that pose bend the elbows slowly to lower your chest closer to the ground and then straighten the elbows slowly again to return to the position you started in. Repeat these 10 times for 3 sets.


Lie on your back with your knees bent and your feet flat on the floor. Place your hand behind your head so that your thumbs are comfortably behind your ears. Gently sit up a couple of inches to pull your shoulders off the floor then slowly lower yourself back to the start position.


There are a number of different stretches that you can do to ensure that you fully stretch off all of your muscles for after your workouts. The first is a lunge that you can hold to stretch out the hamstrings and the calves. You can also carry out shoulder stretches so that your back and shoulders get stretched out. Ideally hold the pose for a few seconds to feel the stretch.  You can also do a sit and reach this can help stretch a number of muscles in the body however be careful not to over stretch and cause yourself injury.

Neck Rolls

Start in a relaxed natural body position and slightly roll your neck without stretching to far. Carry this out for as many times as you see fit and carry it out as slow as possible to stretch and release tension in the neck.

Yoga Poses

Some yoga poses that you could carry out whilst in the sauna include the Cobra Pose. This is where you lie on your front and then use your arms to press your chest off the floor. Another pose you could attempt is the Downward-facing dog this is where you stand in an upright position and walk your hands out in front of you until you are in an upside-down v shape.  There are many other poses you could try depending how confident you feel.


Start off in a standing position with shoulder back and hands on your waist. Then Take a large step forward bending the knee to bring the back-leg close to the ground then step backwards. Then do the same but with the other leg. Repeat these 10 times for 3 sets.

Hip Rolls

This is a basic exercise that will help to pen the hips and increase flexibility. Stand with your feet slightly wider than your shoulders with your hands on your waist and move your hips in a circular motion 5 times one way and then 5 times the opposite direction.  You can repeat these hip rolls 3 times with 10 reps.

Side Plank

Start by kneeling on the floor and placing your forearms on the ground with your elbows below your shoulders. Extend your legs backward so that you are in a plank position then roll and lift one arm up so that you are facing sideways. Hold the position for 30 seconds then return to the starting position.


Place the hands on the floor under the shoulders.  Place your legs fully extended behind you and on your tip toes. Make sure that your back and bottom and straight as possible and hold the pose for as long as you can strive to increase the time each plank you do.

It is important to take care when exercising in a sauna as you don’t want to push yourself too hard that you cause yourself injury. To get the most out of your sauna work out take care with the routine and do what you feel is enough. REMEMBER a sauna session should only last between 12-20 mins before coming out to cool down.