10 Minute Sauna Workout (Quick read!)


You’re probably thinking this is crazy…..and it is – BUT it works! I’m telling you, I almost always hit the sauna before/after a workout and it helps keep the extra water weight at bay.

The key with saunas is you NEED to drink a lot of water a day or two in advance. You definitely don’t want to dehydrate, and a sauna is a quick way to do just that!

There’s a few reasons why I started doing warm ups, or even cool downs, in the sauna. If you can’t beat it, join it – sometimes heat is just plain uncomfortable. I’ve realized this a lot in the Army, wearing full gear during training events in the middle of the summer. Generally, people are concerned that sauna workouts are dangerous, and they can be! But here I’ll share some simple tips to keep you safe and on your way to a skinny body!

FIRST, let’s talk about safety.

  1. Drink water
  3. Take Breaks as needed
  4. Know your limit


On to the workout! Here’s what my typical warm up looks like –

Each step is only 1 minute! Take each exercise slow and steady, you’re not trying to fatigue, you just want to feel a slight burn so take lots of breaks as needed during each interval! Remember this is not the main workout, it’s only a warm up and will give your body the blood flow you need to take your workout to the next level! To modify for a shorter warm up, only go up to #10 !

  1. Push-ups
  2. Step ups (stepping up onto bench and back down)
  3. Sit-ups
  4. Stretch
  5. Dips
  6. Squats
  7. Obliques / Side-Hip Raises
  8. Stretch
  9. Cherry-Pickers (shoulder touches)
  10. Rest/Sit Still
  11. Box Jumps (onto bench)
  12. Plank (low or high)
  13. Stretch/Rest
  14. Stretch/Rest
  15. Stretch/Rest



Push-ups can be diamond, regular, or wide.

Side-Hip Raises begin in the side plank position. For 30 seconds on each side, lower your hip and slowly raise, squeezing your obliques. Use your other hand to gently touch the floor as needed for balance, and keep you back straight with your core contracted so you don’t injure your back. If you cannot do this, simply lay on your side with down-side arm stretched out. Lift upper body slightly off ground contracting your obliques.

Cherry Pickers (shoulder touches) – Extend arms straight out to the side, then simply touch each shoulder with your hand and next touch the opposite shoulder with the other hand. (Left hand on left shoulder, then left hand on right shoulder, back to left hand on left shoulder, and then extend arms out to the side and repeat)

Rest/Sit Still – use this time to take a minute for meditation or calming your body back down. Teaching your body how to have a quick recovery by resting after short bursts of exercise will increase your ability for endurance.

Stretching consists of slow and gentle pulling on limbs to help loosen and warm up thos muscles! Simple stretches include touching your toes, the butterfly, arm across chest, reaching up to the ceiling, etc.






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