Hot yoga is well-known for its combination of heat and movement, which helps improve flexibility, detoxification, and cardiovascular health. However, if you’re looking for variety or want to explore different heat-based workouts beyond hot yoga, several effective alternatives exist. These workouts also use heat to enhance performance, burn calories, and promote overall wellness. Here’s a guide to alternative heat-based workouts you should know.
1. Bikram Yoga
Bikram yoga is a specific style of hot yoga practiced in a room heated to about 105°F (40.6°C) with 40% humidity. Unlike general hot yoga, Bikram follows a strict sequence of 26 poses and two breathing exercises in a 90-minute class. Its structured routine and intense heat environment make it a popular choice for those who want consistency and a challenging practice.
2. Infrared Sauna Yoga
Infrared sauna yoga combines yoga postures with the heat from infrared saunas. Unlike traditional heated rooms, infrared saunas emit radiant heat that penetrates the body more deeply at lower temperatures (typically between 110°F and 130°F). This method promotes detoxification and relaxation while supporting a gentler yet effective yoga practice.
3. Heated Pilates
Heated Pilates takes the traditional Pilates workout and adds room heat, usually between 90°F to 100°F. The warmth helps loosen muscles, improve joint mobility, and increase calorie burn. This fusion focuses on core strength, stability, and controlled movements with the added benefits of heat.
4. Hot Barre Classes
Barre workouts blend ballet-inspired movements with strength and flexibility training. When performed in a heated room, hot barre classes intensify the workout by increasing heart rate and muscle elasticity. These sessions often feature isometric holds, small pulses, and stretching under heat, offering a low-impact yet high-intensity experience.
5. Heat-Based Cardio Classes
Some fitness studios offer cardio-focused classes in heated environments, such as heated cycling or HIIT workouts. The heat elevates heart rate, encourages sweating, and challenges endurance. These classes provide a vigorous cardiovascular workout while leveraging the benefits of a heated setting to boost metabolism.
6. Hot Tai Chi and Qigong
Traditional mind-body practices like Tai Chi and Qigong are sometimes offered in heated studios to enhance fluidity and relaxation. The warmth helps ease muscle tension and supports the slow, meditative movements, deepening the stress-relief and balance benefits these practices offer.
7. Sauna Workouts
Some gyms combine heat exposure with light exercises inside a sauna, such as bodyweight movements or stretching. These “sauna workouts” promote cardiovascular conditioning and muscle recovery while using heat as the primary tool for increasing intensity.
Conclusion
While hot yoga is a fantastic heat-based workout, many alternative options offer unique benefits and styles to suit various fitness preferences. From Bikram yoga’s structured flow to heated Pilates, barre, and even heat-enhanced Tai Chi, these workouts leverage heat to boost flexibility, strength, and cardiovascular health. Exploring these alternatives can add variety to your fitness routine while still enjoying the therapeutic effects of heat.