10 Best Yoga Mat Workouts for At-Home Fitness

Staying fit at home is easier than ever, especially with the rise of yoga mat workouts. These routines are perfect for enhancing flexibility, strength, and mindfulness without requiring a lot of space or equipment. Here are the 10 best yoga mat workouts you can do at home, updated December 2025!

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 50-70

Workout Table:

| Move | Reps | |-------------------------|---------| | Mountain Pose | 5 breaths | | Forward Fold | 5 breaths | | Plank | 5 breaths | | Cobra Pose | 5 breaths | | Downward Dog | 5 breaths |

Tip: Focus on your breath to enhance relaxation and concentration.

2. Warrior Flow

Duration: 15 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 100-150

Workout Table:

| Move | Sets | Reps | |-------------------------|------|------| | Warrior I | 2 | 5 breaths per side | | Warrior II | 2 | 5 breaths per side | | Reverse Warrior | 2 | 5 breaths per side | | Side Angle Pose | 2 | 5 breaths per side |

Tip: Engage your core to maintain balance during transitions.

3. Yoga for Core Strength

Duration: 20 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200

Workout Table:

| Move | Sets | Reps | |-------------------------|------|------| | Boat Pose | 3 | 10-15 | | Plank | 3 | 30 seconds | | Side Plank | 3 | 30 seconds per side | | Bridge Pose | 3 | 10-15 |

Tip: Hold each pose for longer to deepen the core engagement.

4. Restorative Yoga

Duration: 30 minutes
Equipment Needed: Yoga mat, blocks (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 40-60

Workout Table:

| Move | Duration | |-------------------------|----------| | Supported Child's Pose | 5 minutes | | Legs-Up-The-Wall Pose | 5 minutes | | Reclining Bound Angle | 5 minutes | | Savasana | 10 minutes |

Tip: Use props to enhance comfort and relaxation.

5. Power Yoga

Duration: 30 minutes
Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

Workout Table:

| Move | Sets | Reps | |-------------------------|------|------| | Chaturanga Dandasana | 3 | 10-15 | | Upward-Facing Dog | 3 | 5 breaths | | Warrior III | 3 | 5 breaths per side | | Crow Pose | 3 | 5 breaths |

Tip: Maintain a steady breath to help power through challenging poses.

6. Yoga for Flexibility

Duration: 25 minutes
Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: Approximately 60-80

Workout Table:

| Move | Duration | |-------------------------|----------| | Forward Fold | 2 minutes | | Pigeon Pose | 2 minutes per side | | Seated Forward Bend | 3 minutes | | Butterfly Stretch | 3 minutes |

Tip: Ease into each stretch to avoid injury.

7. Yoga for Stress Relief

Duration: 30 minutes
Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: Approximately 50-70

Workout Table:

| Move | Duration | |-------------------------|----------| | Cat-Cow Pose | 5 minutes | | Child's Pose | 5 minutes | | Seated Twist | 3 minutes per side | | Savasana | 10 minutes |

Tip: Incorporate deep breathing techniques for maximum relaxation.

8. Yoga for Balance

Duration: 20 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 80-100

Workout Table:

| Move | Sets | Reps | |-------------------------|------|------| | Tree Pose | 3 | 5 breaths per side | | Eagle Pose | 3 | 5 breaths per side | | Dancer's Pose | 3 | 5 breaths per side |

Tip: Focus on a drishti (gaze) point to improve balance.

9. Yoga for Strength

Duration: 30 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250

Workout Table:

| Move | Sets | Reps | |-------------------------|------|------| | Chair Pose | 3 | 10-15 | | Plank | 3 | 30 seconds | | Warrior III | 3 | 5 breaths per side |

Tip: Engage your muscles actively to build strength.

10. Yoga for Sleep

Duration: 20 minutes
Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: Approximately 40-60

Workout Table:

| Move | Duration | |-------------------------|----------| | Supine Bound Angle | 5 minutes | | Legs-Up-The-Wall Pose | 5 minutes | | Savasana | 10 minutes |

Tip: Practice this routine in dim lighting to signal your body that it's time to wind down.

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With these best yoga mat workouts, you can create a balanced home fitness routine that fits into your busy lifestyle. For personalized guidance, consider HipTrain, which offers affordable 1-on-1 live personal training sessions. Our certified trainers are ready to help you achieve your fitness goals right from the comfort of your home. Plus, our services are HSA/FSA eligible!