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Why You Don’t Have to Sweat to Get a Good Workout

06/26/18

Health Coach Marissa Vicario | You don't have to sweat to get a good workout | fit woman looking at fitness tracker

If you’re a fitness fanatic, someone who generally likes to exercise or are working toward a health or fitness goal, chances are you like a good sweat session. And I’m guessing that when it comes to your chosen workout, the more intense and sweatier the workout, the better – right? Not necessarily. As a barre instructor, I’d like to say I’m amazed by just how many people think if they don’t sweat in class, they didn’t get a workout, but I used to be guilty of the same mindset. Barre is low impact and because of that, it doesn’t always produce a lot of sweat. However, as someone who has experienced the benefits of regular barre workouts, I know that a workout doesn’t have to be impossibly intense and you don’t have to sweat to get a good workout.

Even on the days you may not feel motivated to hit the gym (hey, we all have them), there’s no denying that once you put in the time, you feel better for it. There’s a reason for that. Exercise gets the oxygen in your blood circulating and releases endorphins to produce feelings of euphoria. As more people adopt fitness as a lifestyle habit and the number of boutique fitness workouts increase, workouts are becoming more intense. In fact, I’ve noticed that the trendiness of a workout often correlates to its perceived intensity. That is, the more you sweat, the more popular the workout.

“No pain, no gain”
We’re all familiar with the old adage, “no pain, no gain,” hence, a widespread misconception that if a workout isn’t intense or fast-paced, it isn’t effective. But, intense, painful workouts can set you up for failure or sideline you with an injury.

A more moderate workout can be as effective as a fast-paced, intense workout. For starters, intense workouts may induce injury especially if you’re new to exercise and unfamiliar with correct form. If this is the case for you, start slow, focus on form and over time you’ll build endurance to handle more intensity or a faster-pace. However, you can absolutely still lose weight and build strength with a low or moderate intensity workout. 

Let’s talk about sweat
Sweat is a means of cooling the body. Whenever the core body temperature rises whether you’re exercising or not, the body sweats to lower the temperature and bring your body back to homeostasis. Yet, sweat is often erroneously used to measure a good workout. As if the more sweat-soaked your clothing is, the harder you worked. Everyone craves a good sweat sesh once in awhile and though it can feel good to sweat, sweat simply indicates how much water you lost during your workout and isn’t a valid measure of calories burned. So, no, you don’t have to sweat to get a good workout. If you were to step on a scale right after a sweaty workout and notice weight loss it’s likely a temporary loss of water weight and not fat loss. 

Also, keep in mind that everyone sweats differently – at different rates and for different reasons. You and I may take a barre class together and you may sweat straight through your t-shirt while I may not even break a sweat. I see this in my classes often – some students sweat and others don’t regardless of fitness level.

Let’s compare running vs. barre. Running no doubt produces pools of sweat and if I were to track my calorie burn on a 5-mile run I might see numbers averaging in the 500s (this is relative and varies depending on height, weight and a variety of other factors). Compare this to a one-hour barre class where I may not sweat much (this makes barre ideal for post-workout brunch, errands or other obligations like work) and my average calorie burn may be closer to 250 calories for a one-hour class. Which workout would you choose? Most would say the run. But what this comparison doesn’t take into account is after-burn, post-exercise oxygen consumption – the calorie burn you achieve after the workout is over. With a cardio-based workout like running, your after-burn is minimal, meaning what you see on the fitness tracker is what you get. But with strength training workouts like barre, you continue to burn calories throughout the day. So while you burn fewer calories during class, your body keeps burning well after the workout is over.

The bottom line is, you don’t have to sweat to get a good workout. There are many effective workouts that don’t produce a lot of sweat or burn tons of calories so choose workouts that make you sweat and those that don’t, balance high-intensity exercise with low-intensity exercise and above all else, your workout should be safe and feel good for your body.

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About Me


Welcome! My name is Marissa and I’m a lover of all things health and wellness.As a NYC-based board-Certified Wellness Coach and Healthy Living Expert, I share my own health secrets, get-fit tips and the cooking expertise that has inspired countless women to change their relationship with food and turbocharge their health to become holistically hot in a way that’s fun and fearless.
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How I Turned My Passion Into a Business: Next Generation.TV

As a new mom, I quickly discovered that there's a As a new mom, I quickly discovered that there's a lot of focus on "bouncing back" into exercise, work and intimacy and many of the moms who had babies at the same time as me seemed to be doing it a lot faster than I was. Because nobody ever told me it could take up to a year (or longer) to feel like myself again, I often wondered what was wrong with me. 

On my blog (link in profile or MarissaVicario.com/blog), I published an honest account of what my first year postpartum was actually like as I learned to navigate a new body with a new purpose, a baby that refused to sleep and of course, a pandemic. 

What I'm about to say I wish someone had told me 15 months ago: It’s ok to take as much time as YOU need to recover and even though you're a mom now, you WILL feel like yourself again! 💚💋👩‍👧📸: @graceandfirephotography 

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Today feels like the first page of the first chapt Today feels like the first page of the first chapter of a brand new book. I’m hopeful for what the future holds. 💚💋🇺🇸
My weekend #momuniform 🪢 Top knot 🍵 Matcha My weekend #momuniform

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I’m thrilled to announce that I’ll be working I’m thrilled to announce that I’ll be working with my friends at @nowfoodsofficial again for 2021 AND I have a new discount code for 20% off your order ➡️ MARISSA 

As a Certified Integrative Nutrition Health Coach, I only partner with brands I trust and use myself. Over the past three years, I've loved introducing many of you to the NOW Foods brand and helping you discover products that allow you and your families to live healthier lives at affordable prices and in turn support a family-owned business. So let's keep it going for 2021! #nowwellness #ad 💚💋🧡

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I'M BACK ... and more thankful than ever for my he I'M BACK ... and more thankful than ever for my health! If you were following my stories earlier this week, you saw that I took some time off because of a corneal abrasion. It's now 90% healed. 

Valentina poked me in the eye on Saturday morning and by that night I couldn't open my eye. And because I couldn't open the injured eye, I couldn't open the other eye. 

It was both scary and frustrating. With both eyes closed, all I could do was sleep. So with the help of my husband who took on sole responsibility for Valentina, I slept all day Sunday and half the day Monday until I could get in to see my eye doctor. 

I joked to one of my friends that I finally got the mommy break I needed - just not the one I wanted! I also caught up on all my missed sleep for the year! 

But in all seriousness, with everything going on in the news I knew I needed the social media/tech break, I just wasn't taking it. I'm a firm believer that the Universe does for us that which we can't do for ourselves. This has always been true for me that when I most need a break, I'm forced to take one through Illness or injury. 

With Valentina being sick the first week of the year followed by my social media and technology hiatus, I fell even more behind than I already was. But in the grand scheme of things, none of that matters. 

I'm so thankful for my family’s health and even though I was injured, I actually feel refreshed. Next time I need a break, I'm giving myself permission to take one - and I hope you will too! 💚💋👀

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Now let me tell you about this outfit. I know, I know it looks like basic black sweats but they’re better than basic - I’ve been living in these @monrow_official joggers (the softest ever) and this elevated cropped sweatshirt by @alala both courtesy of @renttherunway. Use my code RTRMARISSA this month for 40% off an 8 or 16 item plan. @rtrambassadors
So happy to be lifting heavy again 💚💋💪🏻

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#newmom
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#strongmoms 
#liftheavythings 
#postpartumjourney 
#athomeworkout
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