10 Best Yoga Mat Workouts for Full-Body Strength 2025

Updated December 2025

Yoga mat workouts are a fantastic way to build full-body strength while also enhancing flexibility and balance. With just a mat and your body weight, you can engage in effective exercises that target multiple muscle groups. Here are the 10 best yoga mat workouts for full-body strength in 2025.

1. Plank to Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 150-200 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 10-15 | 3 | 1 minute hold in Downward Dog |

Instructions: Start in a plank position, engage your core, then push back into Downward Dog. Alternate between the two positions.

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2. Warrior II Flow

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

| Reps | Sets | Duration | |----------|----------|--------------| | 8-10 each side | 3 | 30 seconds hold in Warrior II |

Instructions: Transition from Warrior I to Warrior II, focusing on the strength of your legs and arms.

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3. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 15-30 seconds | 3 | 3 sets |

Instructions: Sit on your mat, lean back slightly, lift your legs, and hold your arms parallel to the ground. Focus on engaging your core.

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4. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 5-10 each side | 3 | 30 seconds hold |

Instructions: From a plank position, shift your weight to one hand and rotate your body, stacking your feet and raising the other arm towards the ceiling.

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5. Chair Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 30 seconds | 3 | 3 sets |

Instructions: Stand with feet together, sink into a squat while raising your arms overhead. Keep your back straight and engage your core.

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6. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 10-15 | 3 | 30 seconds hold |

Instructions: Lie on your back, bend your knees, and lift your hips while squeezing your glutes. Hold for a few breaths before lowering.

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7. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 30 seconds each side | 3 | 3 sets |

Instructions: From a lunge position, place both hands inside your front foot and lower your hips towards the mat.

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8. Dolphin Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 30 seconds | 3 | 3 sets |

Instructions: Start on your forearms and toes, keeping your body in a straight line. Engage your core and hold.

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9. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 30 seconds | 3 | 3 sets |

Instructions: Sit with legs extended, reach towards your toes, and maintain a straight back as you bend forward.

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10. Crow Pose

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: 200-250 per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 10-20 seconds | 3 | 3 sets |

Instructions: Squat down, place your hands on the mat, and lift your feet off the ground, balancing on your arms.

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Incorporating these yoga mat workouts into your routine can significantly improve your full-body strength. To enhance your practice, consider working with a certified personal trainer who can provide personalized guidance.

At HipTrain, we offer affordable 1-on-1 live video personal training, making it easy to fit into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to invest in your health while saving money.