10 Best Yoga Mat Workouts for Total Body Strength 2025

Updated December 2025

Yoga mat workouts are an excellent way to build total body strength while enhancing flexibility and balance. Whether you’re a beginner or an experienced practitioner, these workouts can be done in the comfort of your home with minimal equipment. Below are the 10 best yoga mat workouts designed to strengthen your entire body.

1. Plank to Downward Dog

Sets: 3
Duration: 30 seconds each
Calories Burned: ~50
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

Instructions:

• Start in a plank position with hands directly under shoulders.
• Hold for 30 seconds.
• Transition to Downward Dog by lifting your hips and pushing your heels down.
• Hold for 30 seconds.

---

2. Warrior II Sequence

Sets: 3
Reps: 10 per side
Duration: 1 minute each
Calories Burned: ~60
Difficulty Level: Beginner
Equipment Needed: Yoga mat

Instructions:

• Begin in a standing position.
• Step back with your right foot, bending your left knee.
• Hold Warrior II for 1 minute, then switch to the other side.

---

3. Boat Pose

Sets: 3
Duration: 30 seconds
Calories Burned: ~40
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

Instructions:

• Sit on the mat with knees bent.
• Lean back slightly while lifting your feet off the ground.
• Hold the position for 30 seconds, engaging your core.

---

4. Bridge Pose

Sets: 3
Reps: 15
Duration: 30 seconds hold
Calories Burned: ~45
Difficulty Level: Beginner
Equipment Needed: Yoga mat

Instructions:

• Lie on your back with knees bent and feet flat.
• Lift your hips, squeezing your glutes.
• Hold for 30 seconds, then lower back down.

---

5. Lunges with Twist

Sets: 3
Reps: 10 per side
Duration: 45 seconds each
Calories Burned: ~70
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

Instructions:

• Step forward into a lunge.
• Twist your torso towards the front leg.
• Alternate sides for the duration.

---

6. Side Plank

Sets: 3
Duration: 30 seconds each side
Calories Burned: ~50
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

Instructions:

• Lie on your side and lift your body, balancing on one arm.
• Hold for 30 seconds and switch sides.

---

7. Cat-Cow Stretch

Sets: 3
Duration: 1 minute
Calories Burned: ~30
Difficulty Level: Beginner
Equipment Needed: Yoga mat

Instructions:

• Start on all fours.
• Alternate between arching your back (Cat) and lowering it (Cow).
• Continue for 1 minute.

---

8. Chair Pose

Sets: 3
Duration: 30 seconds
Calories Burned: ~40
Difficulty Level: Beginner
Equipment Needed: Yoga mat

Instructions:

• Stand tall, then lower your hips as if sitting in a chair.
• Hold for 30 seconds, keeping your arms raised.

---

9. Dolphin Pose

Sets: 3
Duration: 30 seconds
Calories Burned: ~50
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

Instructions:

• Start in a forearm plank position.
• Lift your hips towards the ceiling, keeping your forearms on the mat.
• Hold for 30 seconds.

---

10. Corpse Pose

Sets: 1
Duration: 5 minutes
Calories Burned: ~10
Difficulty Level: Beginner
Equipment Needed: Yoga mat

Instructions:

• Lie flat on your back, legs extended and arms at your sides.
• Focus on deep breathing and relaxing into the mat for 5 minutes.

---

These yoga mat workouts are perfect for building total body strength without the need for expensive gym memberships. HipTrain offers affordable personal training sessions tailored to your fitness level, ensuring you get the guidance you need to succeed from the comfort of your own home. Plus, our live 1-on-1 video sessions are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.