10 Best Yoga Mat Workouts for Total Body Fitness 2025

Updated January 2026

Yoga mat workouts are an excellent way to achieve total body fitness while enhancing flexibility, strength, and balance. With just a yoga mat and your body weight, you can perform various exercises that target multiple muscle groups. Here are the 10 best yoga mat workouts for 2025 that will help you get in shape from the comfort of your home.

1. Sun Salutation Sequence

Description: A classic yoga sequence that warms up the body and improves flexibility.

• Duration: 5-10 minutes
• Calories Burned: ~50
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Steps:

1. Mountain Pose (Tadasana)
2. Forward Fold (Uttanasana)
3. Plank Pose (Phalakasana)
4. Cobra Pose (Bhujangasana)
5. Downward Facing Dog (Adho Mukha Svanasana)

2. Warrior Flow

Description: A powerful series that builds strength and stability.

• Duration: 10-15 minutes
• Calories Burned: ~70
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Warrior I | 3 | 5 per side | | Warrior II | 3 | 5 per side | | Reverse Warrior | 3 | 5 per side | | Extended Side Angle | 3 | 5 per side |

3. Core Stabilization Series

Description: Focuses on strengthening the core muscles for better stability.

• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |----------------------|------|----------| | Plank Pose | 3 | 30 seconds | | Side Plank | 3 | 30 seconds per side | | Boat Pose | 3 | 30 seconds | | Bridge Pose | 3 | 30 seconds |

4. Balance and Flexibility Routine

Description: Improves balance and flexibility through various poses.

• Duration: 15 minutes
• Calories Burned: ~60
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |----------------------|------|------| | Tree Pose | 3 | 30 seconds per side | | Eagle Pose | 3 | 30 seconds per side | | Half Moon Pose | 3 | 30 seconds per side | | Seated Forward Bend | 3 | 30 seconds |

5. Full Body Yoga Flow

Description: A dynamic flow that engages the entire body.

• Duration: 20 minutes
• Calories Burned: ~100
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |------------------------|------|----------| | Cat-Cow Stretch | 3 | 1 minute | | Downward Dog to Plank | 3 | 1 minute | | Chaturanga | 3 | 1 minute | | Upward Facing Dog | 3 | 1 minute |

6. Hip Opener Series

Description: Targets the hip flexors and improves mobility.

• Duration: 15 minutes
• Calories Burned: ~50
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |--------------------|------|----------| | Pigeon Pose | 3 | 30 seconds per side | | Lizard Pose | 3 | 30 seconds per side | | Bound Angle Pose | 3 | 1 minute | | Happy Baby Pose | 3 | 1 minute |

7. Flexibility and Stretching Routine

Description: Enhances total body flexibility and relaxation.

• Duration: 10-15 minutes
• Calories Burned: ~30
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |---------------------------|------|----------| | Child's Pose | 3 | 1 minute | | Seated Straddle Stretch | 3 | 1 minute | | Supine Twist | 3 | 30 seconds per side | | Savasana (Corpse Pose) | 1 | 5 minutes |

8. Strength Building Sequence

Description: Builds muscle strength and endurance.

• Duration: 15-20 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Chair Pose | 3 | 10 | | Plank to Side Plank | 3 | 5 per side | | Dolphin Pose | 3 | 30 seconds | | Warrior III | 3 | 5 per side |

9. Restorative Yoga Flow

Description: Focuses on relaxation and recovery.

• Duration: 20-30 minutes
• Calories Burned: ~40
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |------------------------|------|----------| | Supported Bridge Pose | 3 | 1 minute | | Legs-Up-The-Wall Pose | 3 | 5 minutes | | Reclined Bound Angle | 3 | 5 minutes | | Savasana | 1 | 5 minutes |

10. Yoga for Athletes

Description: A tailored routine for athletes to enhance performance.

• Duration: 30 minutes
• Calories Burned: ~120
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |------------------------------|------|------| | Downward Dog to Warrior I | 3 | 5 per side | | Lizard Pose to Warrior II | 3 | 5 per side | | Core Work (Boat Pose) | 3 | 30 seconds | | Cool Down (Seated Forward Bend)| 1 | 1 minute |

Why Choose HipTrain for Your Yoga Journey?

With HipTrain, you can take your yoga practice to the next level with live 1-on-1 personal training sessions tailored to your needs. Our certified trainers offer affordable pricing and flexible scheduling, making it easy for busy professionals to stay fit. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to invest in your health wisely.

Incorporate these yoga mat workouts into your routine for a comprehensive approach to total body fitness in 2025!