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The Healf Source
Is Heated Exercise The Way To Go?
Written by: Samantha Nice
Written on: March 25, 2025
Whilst you're certainly guaranteed to build up more of a sweat, we take a closer look at why working out in higher temperatures is well worth a go…
When it comes to fitness, we’re always looking for new ways to maximise results and enhance our workouts. Heated exercise, (like hot yoga, hot pilates and other warm workout classes) have gained popularity as a way to push your limits, boost physical performance and essentially… get extra sweaty. But is it really worth turning up the temperature for your next session? Let’s take a look at the benefits and what you can expect…
What kind of heat is it and what can you expect?
These ‘hot classes’ are just as you’d expect… pretty hot. Forget your usual air conditioned gym or class studio and instead expect the heating to be cranked up. “At Hotpod Yoga, we use special heaters that are placed at various different positions to heat our pods to 37 degrees - which is the same as your body temperature,” says Nick Higgins, Co-founder and Head of Teaching at Hotpod Yoga. “It’s not as extreme as the heat you’d find in other practices (such as Bikram). Instead, our heat allows for an immersive yet comfortable experience with plenty of benefits.”
“Asides the heat, we also incorporate elements such as soothing scents and relaxing sounds to help induce feelings of calm and a sense of detachment from the outside world. It’s a tech-free zone with no phones which also means your practice can be centred solely on you,” explains Nick.
The benefits of a heated or hot class
First up, the sweat is real. This in itself brings a whole host of benefits as sweating works wonders for supporting your body’s natural detoxification process by flushing out impurities. Increased circulation also enhances the removal of toxins and helps to deliver fresh oxygen and nutrients which can also help your skin health too. The deep cleansing effect this brings often helps you to feel more revitalised and rejuvenated post-class too. Whilst this is a pretty big benefit in itself, here are five others…
1. Increased Flexibility & Mobility
Heat naturally relaxes the body, making it easier to deepen stretches and improve your range of motion. This is one of the main reasons why hot yoga in particular is so effective since you’ll likely feel more flexible. Stretching when your muscles are cold or not properly warm can also increase the risk of injury.
2. Enhanced Cardiovascular Performance
Being in a heated environment significantly increases your core body temperature which raises your heart rate and circulation, making any movement more of a cardiovascular challenge. “Yoga is typically thought of as low-intensity, but the heat makes it more demanding than a regular session,” explains Nick. Regular cardio activity is key to better heart health too.
3. Heat Adaptation & Other Performance Benefits
The more you practice being in a heated environment, the better your body adapts meaning over time, you’ll be better able to regulate your body temperature more efficiently. This can hugely help with things like improved circulation, oxygen delivery and overall performance in other sports or workouts. Athletes often use heat training as an effective way to improve their endurance since it enhances blood flow and helps the body cool itself more effectively.
4. Increased Calorie Burn & An Endorphin Rush
While sweat itself isn’t a sign of burning calories, working out in heat does require your body to expend more energy to stay cool. This can lead to a greater calorie burn. The added challenge also triggers the release of feel-good endorphins, leaving you with that post-class high. “There’s a real focus on breath, mindfulness and connection meaning the Hotpod experience really does ensure you leave the pod with a happy, healthy glow,” says Nick.
5. Mental Resilience & A Calmer, Less-Stressed Mindset
It’s not just about physical endurance, but a mental workout too. “The heat helps to sharpen your focus, making it easier to master challenging poses whilst also quieting the mind," says Nick. He also highlights how the practice builds resilience as “postures are considered ‘controlled stressors,’ which train us to remain calm and steady under pressure. The heat intensifies this effect, teaching us to self-regulate both in class and in stressful real-world situations." So, while it might sound ironic, training in heat could be the secret to keeping a cool head when life feels a little overwhelming.
What to expect from a hot or heated class
Not yet been and wondering what to expect? Be prepared to get sweaty so definitely take a towel and wear breathable, moisture-wicking fabrics. Don’t forget your water too since hydration really is key after an intense sweat. Drink during but especially after - and perhaps even consider electrolytes. One last top tip is to arrive early as this helps you adjust to the heat a little before getting into it. Also, if you’re a little apprehensive, try a slower, more gentle class at first before working your way towards the more intense or energising ones.
How often would you recommend going?
There’s no right or wrong answer here and we’re big advocates of finding what works for you when it comes to exercise and movement. Heated workouts can be a great supplement to other forms of workouts like weight training or running to help prevent injury. “Some of our more restorative classes can also be a good recovery tool,” says Nick. “Several of our regular members enjoy coming daily, whereas others enjoy it once a week as a way to alleviate stress and encourage mindfulness,” he adds. Stepping it up to three classes a week will mean you really will feel the benefits but do listen to your body to suss out what’s best for you and your routine.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Samantha Nice is a seasoned wellness writer with over a decade of experience crafting content for a diverse range of global brands. A passionate advocate for holistic wellbeing, she brings a particular focus to supplements, women’s health, strength training, and running. Samantha is a proud member of the Healf editorial team, where she merges her love for storytelling with industry insights and science-backed evidence.
An avid WHOOP wearer, keen runner (with a sub 1:30 half marathon) hot yoga enthusiast and regular gym goer, Samantha lives and breathes the wellness lifestyle she writes about. With a solid black book of trusted contacts (including some of the industry’s leading experts) she’s committed to creating accessible, well-informed content that empowers and inspires Healf readers.
