Infrared Workout: Benefits, Classes & Complete Guide 2026

Picture this: You’re doing yoga or cycling inside a warm, glowing room that feels like a gentle sunrise. You’re sweating, but not gasping for air. Your muscles feel loose and ready to move. This is what an infrared workout feels like, and it’s becoming one of the hottest fitness trends in 2026 (pun totally intended).

But here’s the real question everyone’s asking: Is working out in infrared heat actually worth it, or is it just another expensive fitness fad?

I’ve dug through the research, talked to people who’ve tried it, and analyzed what makes these workouts different. In this guide, I’ll give you the honest truth about infrared workouts: the good stuff, the not-so-great stuff, and whether it’s right for you.

What Is an Infrared Workout? (The Simple Explanation)

So what exactly is an infrared workout? It’s any type of exercise you do while being exposed to infrared heat. Think of it like exercising under a really fancy heat lamp.

How it works:

Traditional gyms heat up the air around you (like your home heater does). Infrared workouts use special panels or lamps that send out invisible light waves. These waves heat up your body directly, kind of like how the sun warms your skin on a nice day.

The result? You get warm and sweaty at lower temperatures than you’d need in a regular hot yoga class. Most infrared workout studios stay between 100°F and 125°F, while traditional hot yoga can hit 105°F or even higher.

The different types of infrared:

• Near-infrared helps with skin health and wound healing
• Mid-infrared improves circulation
• Far-infrared penetrates deeper into muscles and tissues

Most fitness studios use “full-spectrum” infrared, which means you get all three types working together.

Types of Infrared Workouts You Can Try

The cool thing about infrared fitness? There’s something for everyone. You’ll find these options at most studios:

1. Infrared Yoga

The most popular option by far. You’ll do regular yoga poses (like downward dog, warrior pose, and child’s pose) in a room heated with infrared panels. The heat makes your muscles more flexible, so you can stretch deeper and hold poses longer.

Best for: Beginners, people looking to improve flexibility, anyone who wants a calmer workout

2. Infrared Cycling

Hop on a stationary bike in an infrared sauna pod or heated room. You’ll pedal along with a virtual instructor on a screen while the heat cranks up your sweat session.

Best for: People who love spin class, those wanting serious cardio

3. Infrared HIIT (High-Intensity Interval Training)

Short bursts of intense exercise (like jumping jacks, burpees, or mountain climbers) followed by quick rest periods. These classes usually last 15-20 minutes but pack a serious punch.

Best for: Experienced exercisers, people short on time

4. Infrared Pilates

Low-impact exercises that focus on your core, balance, and flexibility. You’ll use resistance bands, light weights, and your own body weight while the infrared heat helps your muscles relax.

Best for: People with joint issues, those recovering from injuries, older adults

5. Infrared Rowing

Full-body cardio on a rowing machine inside an infrared-heated space. Rowing works your legs, core, arms, and back all at once.

Best for: Anyone wanting a total body workout without too much impact on joints

6. Infrared Strength Training

Lifting weights or doing bodyweight exercises in infrared heat. The warmth helps prevent injuries by keeping your muscles loose.

Best for: People who already lift weights and want to add something new

The Real Benefits of Infrared Workouts

Okay, time to talk about what infrared workouts can actually do for you. I’m going to be honest: some claims out there are exaggerated, but there are legitimate benefits backed by real science.

1. You’ll Recover Faster After Exercise

This is probably the biggest advantage. The infrared heat increases blood flow to your muscles, which helps deliver oxygen and nutrients faster. In other words, less soreness the next day.

Most people report feeling way less achy after tough workouts when they use infrared heat. If you’re someone who normally hobbles around for two days after leg day, this could make a real difference.

2. Better Flexibility and Range of Motion

Warm muscles stretch better than cold ones. It’s just physics. The infrared heat warms up your muscles from the inside out, making it easier to reach your toes or hold that deep lunge.

One study found that people could stretch significantly more when exposed to infrared light compared to doing the same stretches in a regular temperature room.

3. Improved Blood Circulation

The heat makes your blood vessels expand (doctors call this “vasodilation”). When your blood vessels are wider, blood flows more easily throughout your body. This delivers more oxygen and removes waste products faster.

Research shows that a single infrared session can increase blood flow by up to 68% for at least 30 minutes afterward.

4. Mood Improvement and Stress Relief

Heat exposure triggers the release of endorphins: those feel-good chemicals your brain makes. Some studies have even found that infrared heat can help reduce symptoms of depression and anxiety.

Plus, let’s be real: any workout that makes you take 30-60 minutes away from your phone and work stress is going to improve your mood.

5. Burns More Calories (But Not Magic)

Yes, you burn more calories working out in heat compared to a regular temperature room. Your heart rate goes up, your body works harder to cool itself down, and all of that requires energy.

The honest truth: You might burn an extra 50-150 calories compared to the same workout in a normal gym. That’s not nothing, but it’s also not a miracle weight loss solution. You’re not going to melt away 10 pounds just by sitting in infrared heat.

6. May Help with Chronic Pain

Some research suggests that infrared heat can help people dealing with conditions like arthritis, lower back pain, and fibromyalgia. The deep heat penetrates tissues and may reduce inflammation.

However, this varies a lot from person to person, and you should always check with your doctor if you have chronic pain conditions.

The Downsides You Should Know About

I promised you the whole truth, so I’m not going to skip the downsides: infrared workouts aren’t perfect for everyone. We need to talk about the potential problems.

1. Dehydration Risk

You’re going to sweat. A lot. Like, dripping-all-over-the-floor levels of sweat. If you don’t drink enough water before, during, and after your workout, you can get seriously dehydrated.

Signs to watch for:

• Dizziness or lightheadedness
• Headache
• Dark yellow urine
• Dry mouth
• Feeling extremely tired

What to do: Drink at least 16-20 ounces of water before class, bring a water bottle with you, and drink another 16-20 ounces after.

2. Heat Can Be Overwhelming

Some people just don’t tolerate heat well. If you’re someone who already gets overheated easily, infrared workouts might feel miserable rather than energizing.

The first few sessions can be especially tough while your body adjusts to exercising in heat.

3. Risk of Overstretching

This is an unexpected downside: because your muscles feel so relaxed and flexible in the heat, you might actually stretch too far and hurt yourself. Warm muscles can trick you into thinking you’re more flexible than you actually are.

Always move slowly and listen to your body, even if the heat makes you feel like a yoga master.

4. Not Safe for Everyone

You should skip infrared workouts (or at least talk to your doctor first) if you:

• Are pregnant
• Have heart disease or high blood pressure
• Take medications that affect your blood pressure
• Have neurological conditions
• Are over 65 (older adults have more trouble regulating body temperature)
• Have any condition that affects your ability to sweat

5. It’s More Expensive

Let’s talk money. Infrared workout studios typically charge more than regular gyms. Most memberships run between $60-120 per month for unlimited classes. That’s significantly pricier than a basic gym membership.

6. The “Detox” Claims Are Overblown

You’ll see a lot of studios claiming that infrared workouts help you “detox” by sweating out toxins. The truth is: your liver and kidneys handle detoxification, not your sweat glands.

Sweat is mostly water, salt, and a tiny bit of urea. You’re not sweating out environmental toxins, chemicals, or anything else harmful. It feels good and has real benefits, but magical detoxification isn’t one of them.

What Does an Infrared Workout Actually Feel Like?

Let me paint you a picture of what to expect on your first day:

You’ll walk into a studio that’s warm but not unbearably hot (think warm summer day, not desert). Within 5-10 minutes of starting your workout, you’ll notice you’re sweating more than usual. Your muscles will feel loose and ready to move.

About halfway through, you might feel really warm, maybe even wondering if you can finish. This is normal. Take breaks, drink water, and remember you can always step out for a minute to cool down.

By the end of class, you’ll be drenched in sweat (bring a towel, seriously). But the cool part? Most people report feeling energized rather than exhausted. Your muscles feel worked but not destroyed.

The next day? Many people notice they’re way less sore than they’d normally be after a similar workout.

Comparing Infrared Workouts to Regular Workouts

Feature	Infrared Workout	Regular Workout
Temperature	100-125°F	68-75°F
Sweat Level	Very high	Moderate to high
Calorie Burn	10-20% higher	Standard
Recovery Time	Often faster	Standard
Flexibility Gains	Higher	Moderate
Price	$60-120/month	$10-60/month
Equipment Needed	None (studios provide)	Varies
Best For	Recovery, flexibility, trying something new	General fitness, strength building
Risk Level	Moderate (heat-related)	Low to moderate
Time Needed	15-45 minutes	30-60 minutes

Where to Find Infrared Workout Classes

Infrared fitness studios are popping up everywhere in 2026. Where to look:

Major National Chains:

HOTWORX has over 500 locations across the US. They offer 15-minute HIIT sessions and 30-minute isometric workouts in individual infrared sauna pods. You book your pod and work out alone with virtual instruction.

Red Effect Fitness (RE24) is open 24/7 with virtual instructors. They have cycling, yoga, rowing, strength training, and more. Most locations also include a traditional gym area.

Boutique Studios:

Many cities now have local infrared yoga, Pilates, or HIIT studios. Search “infrared workout near me” or check:

• Yelp reviews for “infrared fitness” in your area
• ClassPass (many infrared studios partner with them)
• Instagram (search local hashtags like #infraredfitness + your city)

Traditional Gyms Adding Infrared:

Some regular gyms like VASA Fitness now offer infrared yoga studios as part of their membership. This can be a more affordable option if the gym has other amenities you’ll use too.

How Much Does It Cost?

The typical pricing you’ll see breaks down like this:

Drop-in Classes: $20-35 per session

Class Packages:

• 5 classes: $80-120
• 10 classes: $150-200

Monthly Memberships:

• Basic (4-8 classes/month): $60-80
• Unlimited: $90-150
• Premium (includes extra perks like guest passes): $120-180

Setup Fees: Most studios charge a one-time enrollment fee of $50-120 when you join.

Money-Saving Tips:

• Look for new member specials (often 2-3 weeks for $20-40)
• Try a free first class (many studios offer this)
• Use ClassPass to try multiple studios before committing
• Share a family plan if available

FAQs About Infrared Workouts

Can I lose weight with infrared workouts?

You can lose weight, but not because of magic heat. Weight loss happens when you burn more calories than you eat. Infrared workouts burn slightly more calories than regular workouts, and if you enjoy them, you’ll probably stick with them longer, which is the real key to weight loss.

How often should I do infrared workouts?

Most experts recommend 2-4 times per week to start. This gives your body time to adjust to the heat. Once you’re used to it, you can go more often if you want.

What should I wear?

Light, breathable, moisture-wicking clothing. Think athletic shorts and a tank top or sports bra. Avoid cotton (it holds sweat and gets heavy). Don’t wear shoes in most yoga classes, but bring them for cycling or rowing.

Is infrared heat dangerous?

For most healthy people, no. Infrared is the same type of heat that comes from the sun (minus the UV rays that cause sunburn). However, people with certain health conditions should check with their doctor first.

Can I do infrared workouts while pregnant?

No. Doctors recommend avoiding anything that significantly raises your core body temperature during pregnancy, including hot yoga, saunas, and infrared workouts.

Do I need to bring anything?

Most studios recommend bringing:

• A large water bottle (at least 20 oz)
• A towel (or two)
• Yoga mat (though many studios provide them)
• Change of clothes
• Flip-flops for the shower

Will I smell bad after sweating so much?

Infrared sweat is actually less stinky than regular workout sweat because you’re sweating from a lower body temperature. But you’ll still want to shower after! Most studios have showers available.

Can beginners do infrared workouts?

Absolutely! In fact, the heat can make some movements easier because your muscles are so warm. Just start with shorter sessions (15-20 minutes) and gradually work up to longer classes.

Does infrared workout help with cellulite?

Some people report improvements in skin texture, possibly due to better circulation. However, there’s no scientific proof that infrared specifically targets cellulite. Regular exercise and good hydration matter more.

Tips for Your First Infrared Workout

Starting something new can feel intimidating. Follow these steps to make your first infrared class awesome:

1. Hydrate the Day Before Start drinking extra water the day before your class, not just an hour before.

2. Eat Smart Have a light snack 1-2 hours before class. Avoid heavy meals that’ll make you feel sluggish.

3. Arrive Early Get there 10-15 minutes early so you’re not rushed. You’ll need time to sign waivers, get oriented, and set up your space.

4. Tell the Instructor It’s Your First Time They’ll keep an eye on you and give you modifications if needed.

5. Start With a Beginner Class Don’t jump straight into advanced HIIT. Try a beginner yoga or stretch class first to see how your body handles the heat.

6. Take Breaks If you feel dizzy, nauseous, or too hot, take a break. Step outside the room, sit down, and drink water. There’s zero shame in this.

7. Don’t Compare Yourself to Others Some people tolerate heat better than others. Focus on your own experience.

8. Shower Soon After All that sweat can clog pores if you leave it sitting on your skin too long.

Is an Infrared Workout Right for You?

Think about these factors to decide if you should give it a try:

You’ll probably love it if:

• You enjoy trying new fitness trends
• You’re looking for faster recovery between workouts
• You want to improve flexibility
• You like the feeling of being warm
• You can afford the higher price
• You’re generally healthy with no heat sensitivity

It’s probably not for you if:

• You have heart problems or take blood pressure medication
• You’re pregnant
• You hate being hot or sweating a lot
• You’re on a tight budget
• You have difficulty regulating body temperature

The bottom line: Infrared workouts offer some real benefits, especially for recovery and flexibility. They’re not a magic bullet for weight loss or “detoxing,” but they can be a great addition to your fitness routine if you enjoy them and can afford them.

The best workout is the one you’ll actually do consistently. If infrared fitness gets you excited about exercising, that alone makes it valuable.

Final Thoughts: Should You Try It in 2026?

If you’re curious about infrared workouts, I say go for it. Most studios offer a cheap trial week or free first class. Take advantage of that before committing to a membership.

Pay attention to how your body feels during and after. If you notice better recovery, less soreness, or just genuinely enjoy the experience, it might be worth the investment.

But if you try it and hate being that hot, don’t force it. There are a million ways to get fit, and the best one is whatever you’ll stick with long-term.

Ready to try your first infrared workout? Search for studios near you, grab a water bottle, and prepare to sweat. Your muscles (and your mood) might just thank you.

One last tip: Take a before-and-after photo. Not for Instagram, just for yourself. After a month of consistent infrared workouts, check in with how you feel. That’s the real measure of whether it’s working for you.