Best 10 Full Body Workouts You Can Do with Just a Yoga Mat

Are you a busy professional struggling to find time for the gym? Do you feel intimidated by bulky equipment or just want a workout you can do in the comfort of your living room? If so, this guide is for you! We've compiled the best full body workouts that require nothing more than a yoga mat. These workouts are designed to be effective, time-efficient, and suitable for various fitness levels, making them perfect for anyone looking to stay fit without the hassle of a gym.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat (no additional equipment required)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Cat-Cow Stretch: 1 minute
   • Transition between arching and rounding your back to warm up the spine.
2. High Knees: 1 minute
   • Run in place while lifting your knees high toward your chest.
3. Arm Circles: 1 minute
   • Extend arms out to the side and make small circles, gradually increasing the size.
4. Bodyweight Squats: 1 minute
   • Stand with feet shoulder-width apart, lower into a squat, and return to standing.
5. Torso Twists: 1 minute
   • Stand with feet shoulder-width apart and twist your torso side to side.

Full Body Workouts

1. Plank to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees for an easier version.

2. Glute Bridge

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for a harder version.

3. Bicycle Crunches

• Reps: 20 (10 each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the mat.
• Modification: Perform regular crunches for an easier version.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees toward your chest quickly.
• Modification: Slow it down for an easier version.

5. Lateral Lunges

• Reps: 10 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your knee in line with your toes as you lunge.
• Modification: Perform a step-out squat for an easier version.

6. Russian Twists

• Reps: 15 (7-8 each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight as you twist.
• Modification: Keep feet on the ground for an easier version.

7. Push-Up to T-Plank

• Reps: 8 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Rotate your body as you lift your arm to the ceiling.
• Modification: Perform push-ups on your knees.

8. Side Plank

• Duration: 20 seconds each side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your bottom knee for an easier version.

9. Inchworms

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your legs straight as you walk out and back.
• Modification: Bend your knees while walking out for an easier version.

10. Reverse Crunches

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Lift your hips off the ground as you curl your knees in.
• Modification: Regular crunches for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------------|------|------------------| | Plank to Push-Up | 10 | 3 | 45 seconds | | Glute Bridge | 15 | 3 | 45 seconds | | Bicycle Crunches | 20 (10 each side) | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 each side | 3 | 45 seconds | | Russian Twists | 15 (7-8 each side) | 3 | 30 seconds | | Push-Up to T-Plank | 8 each side | 3 | 45 seconds | | Side Plank | 20 seconds each side | 3 | 30 seconds | | Inchworms | 10 | 3 | 30 seconds | | Reverse Crunches | 15 | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Seated Forward Fold: 1 minute
3. Figure Four Stretch: 1 minute each side
4. Deep Breathing: 1 minute

Complete in: 25-30 minutes

Conclusion

These 10 full body workouts can easily fit into your busy schedule and require no equipment other than a yoga mat. Aim to complete this routine 3 times a week, with rest days in between. As you grow stronger, consider increasing the reps or sets, or decreasing the rest time for an added challenge.

For personalized coaching and real-time feedback on your form, consider signing up for a session with one of our certified trainers at HipTrain.