Are Hot Yoga and Hot Pilates Detox Heroes or Dud Trends?

If, like me, you are partial to a sauna and find yourself a little (or totally) obsessed with the benefits of a really good sweat sesh, you may be intrigued by an old style of workout that is making new waves in wellbeing.

Cue hot yoga and, more recently, hot Pilates.

These hot-takes on two classic forms of exercise are becoming increasingly popular among heat-seekers and wellbeing enthusiasts alike, not only for their challenging intensity, but for their multiple perks too.

Alongside a range of physical and mental benefits that go far beyond a bright post-workout glow, what is particularly attractive about these hotter, sweatier versions of the traditional mat-based practices is their claim to promote detoxification.

If the detox is in the details, let’s find out why these might be the workouts worth doing. 

Let’s start with the obvious. As their names suggest, hot yoga and hot Pilates are, well, hot. Not quite as hot as a traditional sauna which typically ranges between 70℃ - 90℃, but hot enough to leave your skin glistening within the first few minutes of class at 32℃ - 45℃ degrees being the standard temperature you can expect at most studios.

As you power through planks, pulses, and yoga poses, don’t be surprised to see sweat dripping off your limbs much faster than usual. Now, while our liver, kidneys, and lungs do most of the heavy-lifting when it comes to our body’s natural detoxification systems, intense sweating can make us feel ‘lighter’ and more refreshed, even if only a small percentage of toxins are disposed of through our sweat.

While the heat may not be the #1 way to detox our body physically, it can help us to avoid injury, increase flexibility, and challenge our endurance. With the bodyweight-focused movements of both yoga and Pilates, the hot environment primes our muscles for every stretch, bend, and flex, making each sequence feel more fluid and rewarding.

Detox score: 5/10 

In a world where life gets so busy so quickly, and where we are inundated with information, opinions, and news, sometimes what’s needed more than a physical detox is a mental one.

Having given in to the hot Pilates trend about one year ago (and going multiple times a week ever since), I can confidently say that one of the most noticeable benefits has been the sacred head space those sweaty 45 minutes provide.

But I’m not the only one. Among hot yoga and hot Pilates fans is podcaster Joe Rogan. In fact, a few years ago he posted a caption on his Instagram page talking about how hot yoga has vastly improved his wellbeing - physically and mentally. In his post he shared, “90 minutes of hot yoga does more than workout my body, it purges my mind of stupid thoughts. The brutal intensity of holding difficult poses in 104 degree (40℃) heat forces you to live in the moment, and the last 20 minutes are a massive struggle to avoid giving in to desperation.”

Like Rogan, I have many stupid thoughts - not to mention anxious, stressed, and racing thoughts too. However, concentrating on the movements and their correct technique coupled with the mental resilience it takes to remain in the heat results in a different sort of focus that requires you to be fully present.

Who knew you could ‘sweat’ out those toxic thoughts too.

Detox score: 8/10

Similar to the less tangible but equally important detoxification of the mind, hot yoga and hot Pilates have an interesting - and scientific - effect on our emotions too.

One of the distinct qualities about both yoga and Pilates is their focus on breathwork. Speak to any instructor and they will duly inform you that your breath is one of the most important aspects of each practice.

In yoga, full belly breathing, where you inhale and exhale through the nose, is the most commonly used technique. In contrast, Pilates utilises three-dimensional breathwork whereby you inhale through the nose, then exhale through pursed lips, engaging your core as you do.

In both circumstances, the manipulation of breath can help oxygenate the blood, improve circulation, and promote both relaxation and focus. Furthermore, by breathing with intention we can also stimulate the vagus nerve - a key part of our parasympathetic nervous system. This complex network of nerves is responsible for relaxing our body, particularly after a perceived threat. A recent journal published by Harvard Medical School described the parasympathetic nervous system as “a brake [that] promotes the "rest and digest" response that calms the body down after the danger has passed.”

Now, while your Warrior Pose or The Hundredmight not exactly sound the alarm bells and send your body into fight or flight mode, breathing through them with intention can help regulate your emotions, giving you the powerful sensation of a mental exhale alongside each physical one.

Detox score: 7/10 

While there is not enough research to suggest that these heated workouts are the ultimate sweaty secret to ridding your body of all its toxins, it’s undeniable that they come with a host of benefits - many of which do in fact help us detox, even in ways we might not initially think of.

At this time of year, when festive celebrations populate our calendars, and with them come all sorts of physical and mental stressors like indulgent meals, family dynamics, and perhaps even social burnout, a hot yoga or hot Pilates class may provide the perfect escape.

Places such as Hotpod Yoga - with its unique inflatable pod and its thoughtful approach to hot yoga - are open during the festive period for exactly that reason.

Nick, Co-Founder and teacher at Hotpod shared that, “While the festive season can often be an excuse to pause healthy routines, hot yoga is the perfect way to maintain your movement habit, harness the benefits of heat therapy to ease tension and boost circulation, and keep your body and mind in tune—helping you stay centered and recharged through the holiday chaos.”

While the workout alone is rewarding, you can maximise the benefits of a session at Hotpod or other heated studios by taking activated charcoal tablets several hours before your workout. Since activated charcoal is able to bind to toxins in the gut, it can prevent them from being reabsorbed into the body as you sweat. You can also take electrolytes 30 minutes before your workout. LMNT is a personal favourite for its impressive ratio and minimal ingredients that not only replenish your body of all the essential electrolytes lost as you sweat, but that can actually optimise both physical performance and mental clarity too.

So, my final verdict of whether this is a great way to detox can only be a resounding yes! Whether your body is craving a good sweat, or your mind is in need of a quiet retreat, or you simply need to shake off the emotional weight that can accompany this holiday season, consider this your encouragement to give one of these heated workouts a go. If you’re anything like me, you’ll be hooked in no time.

For more information about Hotpod’s Festive Pass, visit their website at hotpodyoga.com , choose your preferred studio, then select the Festive Pass in the passes section. 

T&Cs: 

Valid from 18th December to 31st December 24 in selected Hotpod Yoga studios. Prices may vary by studio.