Can a Hot Tub Help You Lose Weight?Posted: April 11, 2023
Getting to the gym can be challenging and traditional workouts can be hard on your body, which is why burning calories by sitting in your favorite hot tub is alluring. While hot tubs have many health benefits, is weight loss one of them?
The simple answer is yes, but not enough to be considered an effective weight loss method on its own.
Let’s explore how much weight you can lose by sitting in a hot tub and how to use your hot tub more effectively in your weight loss routine.
How Many Calories Do Hot Tubs Burn?
- H. Faulkner released research in 2017 on the impact of hot tubs on weight loss. He found that the average person burns 140 calories per hour sitting in a hot tub. That’s the same calories you would burn walking for 30 minutes.
His study also showed other positive health benefits of hot tubs:
- It can help some manage diabetes insulin sensitivity.
- Reduces stress levels and relaxes the body.
- Relieves pain and aches, especially associated with arthritis.
- Improves your sleep quality.
- It helps your heart health by increasing your heart rate and lowering your blood pressure.
How to Use Hot Tubs for Weight Loss
Although burning calories while soaking in a hot tub sounds tempting, it works best alongside other exercises.
Weight loss is most effective when you also gain or tone muscles. Muscle improves weight loss by burning more calories throughout the day, even when not exercising. It also strengthens your body, which improves your overall health.
Exercise isn’t just about dropping pounds and increasing muscle. Movement is also just as important as losing calories. The activity increases your blood flow and improves your health.
6 Ways to Increase Weight Loss in the Hot Tub
Use these six hot tub exercises to inspire your weight loss journey.
1. Stretch Your Body
Take advantage of your relaxed and flexible muscles by performing basic stretches in the hot tub. Roll your shoulders, stretch your arms, or stretch your legs to ease aches and pains.
2. Kick Your Legs
Add movement to your hot tub lounge by performing bike kicks. Stretch your legs in front of you and rotate them in alternating motions like you’re riding a bike. These kicks can tone your upper thigh and glutes and improve your blood flow.
3. Raise Your Calves
Water can help you feel lighter, which improves your balance. Take advantage of your weightlessness to stand up and lift yourself on your toes. This exercise stretches and tones your calves.
4. Strengthen Your Core
While seated, brace yourself on the chair or wall while slowly raising your legs. When your legs are lifted straight out in front of you, bring them into your body before stretching them out in front of you again. This movement strengthens your core.
5. Work Your Arms and Chest
From a standing or seated position, stretch your arms directly in front of you. To work your chest, keep your arms outstretched with your thumbs up while you move your arms out from your sides before slowly bringing them both out in front of you again.
6. Perform Squats
You can often perform more squats in a hot tub with less knee pain. Move from a standing to a sitting position or go to the center of the hot tub and squat without the aid of the seat.
The Best Hot Tubs for Weight Loss
If you plan to use your hot tub to help with weight loss, you’ll want to choose a larger size. Before shopping, know your height, leg length, and outstretched arm’s length. An ideal hot tub for weight loss allows you to stretch your legs out front and offers a wide range of motion on either side to fully extend all your limbs.
You’ll also want to test out the seating area. Since many exercises require you to extend your legs or go from sitting to standing, you’ll want your seats to support those motions rather than lounge seating.
One of the best hot tubs for exercising is a swim spa. A swim spa is longer, so you have room for more exercises, including swimming, jogging, and walking.
Some add-ons to consider for improved workouts include:
- Exercise mats for a more stable floor
- Stabilizer handles to hold during workouts
- Workout equipment like oars and resistance bands
Add a Hot Tub to Your Weight Loss Routine
While a hot tub won’t ever replace traditional workouts, they make very effective extra workouts for those days you don’t have the energy for a complete workout or want to get a few extra reps in. They’re also ideal for those who aren’t physically able to perform most traditional exercises.