how can a hot tub aid in weight loss goals

Setting out on a journey toward better health often involves exploring various avenues to achieve your weight loss goals. While traditional methods like adjusting your diet and committing to regular exercise are well-known strategies, there’s an unexpected yet effective approach that can kickstart your wellness journey: incorporating hot tub sessions into your routine.

Hot tubs offer more than just relaxation; they can serve as a valuable tool in your pursuit of a healthier lifestyle. Alongside the familiar paths of hitting the gym or going for a run, soaking in a high-quality hot tub provides unique benefits that complement your weight loss efforts.

Recent scientific research highlights several health advantages of hot tub usage, including improvements in mood, enhanced athletic performance, potential cardiovascular benefits, and an overall sense of improved health and vitality.

Moreover, if you’re dealing with health issues such as carpal tunnel syndrome, osteoporosis, fibromyalgia, poor circulation, sleep disorders, or other chronic conditions, regular hot tub use could bring about notable improvements in your symptoms and overall quality of life.

When combined with key components of successful weight loss such as maintaining a balanced diet, regular exercise, and adopting a healthy lifestyle, incorporating hot tub sessions can significantly enhance your chances of reaching your weight loss goals.

The benefits derived from hot tub use extend beyond weight management, contributing to overall health and well-being.

Do Hot Tubs Burn Calories?

Research conducted by Steve Faulkner, Ph.D., suggests that spending an hour in hot water can burn approximately 140 calories. While it may not be the most rapid calorie-burning method, it offers a relaxing alternative. Additionally, you can boost this calorie expenditure by incorporating movements and exercises while enjoying your hot tub.

Here are some simple stretches and exercises you can do in the hot tub:


  • Torso Twist: Sit with your shoulders submerged, then grab your right knee with your left hand and twist your torso to the right. Hold the edge of the hot tub with your right hand and look over your shoulder for a deeper stretch. Repeat on the other side.
  • Hamstring Lengthener: Use both hands to grab your right foot underwater and straighten your leg in front of you. Alternate between flexing and pointing your foot. Repeat on the other side.
  • Front Shoulder Stretch: Grip the front edge of your seat with both hands, then lower your hips while keeping hold of the edge. Experiment with keeping your elbows close to your body or slightly apart.


  • Core Work: Hold onto the seat with both hands while bringing your knees up to your chest. Then, extend both legs while keeping your back straight and shoulders down. For an added challenge, keep your buttocks lifted and your body floating.
  • Leg Kicks: Perform kicking motions similar to pedaling a bike, or keep your knees bent at a 90-degree angle and lift them up and down toward the water’s surface.
  • Arm Lifts: Submerge your arms underwater and extend them straight out from your sides. Clap your hands together, then flap your arms as if you’re trying to fly. This exercise engages the chest, biceps, triceps, and shoulders.

Utilizing these stretches and exercises in your hot tub not only contributes to calorie burning but also takes advantage of the water’s buoyancy and resistance, making it easier on your joints while still providing an effective workout. Adding waterproof wrist and ankle weights can further enhance muscle building alongside weight loss efforts.

Taking your fitness routine to the next level can involve upgrading from a traditional hot tub to a swim spa. A swim spa offers more space for exercises and stretches, along with the added benefit of a built-in jetted swim current system.

Here are some tips for making the most of your hot tub or swim spa experience:

Using a hot tub incorrectly or at inappropriate times can pose risks, potentially leading to injury. To ensure safety and minimize hazards, it’s essential to adhere to proper procedures, including:

  • Maintain the hot tub at the recommended temperature range.
  • Refrain from using the hot tub if you have swelling or infection.
  • Avoid prolonged periods of time in the hot tub.
  • Familiarize yourself with tips and recommendations from healthcare professionals regarding hot tub use during pregnancy.
  • Never use plugged-in electrical devices or gadgets while in the hot tub.
  • Avoid using the hot tub alone if you feel tired, dizzy, or have consumed alcohol.
  • Perform regular maintenance to address any issues and keep the hot tub clean.

While soaking in a hot tub alone may not result in significant weight loss, the associated health and fitness benefits can complement your weight loss journey and enhance your overall well-being.