Best 10 Home Workouts Using Only a Yoga Mat (Updated December 2025)

Home workouts have gained immense popularity, especially for those looking for effective ways to stay fit without the need for expensive gym memberships or extensive equipment. Using just a yoga mat, you can perform a variety of bodyweight exercises that deliver excellent results. Here are the best 10 home workouts you can do with only a yoga mat in 2025.

1. Plank to Push-Up

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~200 calories per 30 minutes
• Sets/Reps: 3 sets of 10 reps
• Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |---------------------|------|--------|----------------| | Plank to Push-Up | 3 | 10 | 30 seconds rest|

How to Do It:

1. Start in a plank position.
2. Lower your body into a push-up, then return to plank.
3. Repeat for the specified reps.

---

2. Downward Dog to Cobra

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~150 calories per 30 minutes
• Sets/Reps: 3 sets of 8 reps
• Duration: 15 seconds rest between sets

| Exercise | Sets | Reps | Duration | |-------------------------|------|------|-------------------| | Downward Dog to Cobra | 3 | 8 | 15 seconds rest |

How to Do It:

1. Start in Downward Dog, then transition into Cobra.
2. Hold each position for 3 seconds before switching.

---

3. Bodyweight Squats

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~250 calories per 30 minutes
• Sets/Reps: 4 sets of 15 reps
• Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |-------------------|------|------|-------------------| | Bodyweight Squats | 4 | 15 | 30 seconds rest |

How to Do It:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest up.

---

4. Bicycle Crunches

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~200 calories per 30 minutes
• Sets/Reps: 3 sets of 20 reps
• Duration: 20 seconds rest between sets

| Exercise | Sets | Reps | Duration | |-------------------|------|------|-------------------| | Bicycle Crunches | 3 | 20 | 20 seconds rest |

How to Do It:

1. Lie on your back and bring your knees toward your chest.
2. Alternate bringing your elbow to the opposite knee in a cycling motion.

---

5. Lateral Lunges

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~250 calories per 30 minutes
• Sets/Reps: 3 sets of 10 reps per side
• Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |------------------|------|------|-------------------| | Lateral Lunges | 3 | 10 | 30 seconds rest |

How to Do It:

1. Step out to the side and lower into a lunge, keeping the opposite leg straight.
2. Return to the starting position and switch sides.

---

6. Mountain Climbers

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~300 calories per 30 minutes
• Sets/Reps: 3 sets of 30 seconds
• Duration: 30 seconds rest between sets

| Exercise | Sets | Duration | Rest | |-------------------|------|----------|-------------------| | Mountain Climbers | 3 | 30 sec | 30 seconds rest |

How to Do It:

1. Start in a plank position.
2. Drive your knees toward your chest, alternating quickly.

---

7. Glute Bridges

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~200 calories per 30 minutes
• Sets/Reps: 4 sets of 12 reps
• Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |------------------|------|------|-------------------| | Glute Bridges | 4 | 12 | 30 seconds rest |

How to Do It:

1. Lie on your back with knees bent.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.

---

8. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~150 calories per 30 minutes
• Sets/Reps: 3 sets of 30 seconds per side
• Duration: 15 seconds rest between sides

| Exercise | Sets | Duration | Rest | |------------------|------|----------|-------------------| | Side Plank | 3 | 30 sec | 15 seconds rest |

How to Do It:

1. Lie on your side and prop your body up on one elbow.
2. Hold the position, keeping your body straight.

---

9. Russian Twists

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~220 calories per 30 minutes
• Sets/Reps: 3 sets of 15 reps per side
• Duration: 20 seconds rest between sets

| Exercise | Sets | Reps | Duration | |------------------|------|------|-------------------| | Russian Twists | 3 | 15 | 20 seconds rest |

How to Do It:

1. Sit on the mat with knees bent and lean back slightly.
2. Twist your torso to touch the mat beside you, alternating sides.

---

10. Burpees

• Equipment Needed: Yoga mat
• Difficulty Level: Advanced
• Calories Burned: ~400 calories per 30 minutes
• Sets/Reps: 3 sets of 10 reps
• Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |------------------|------|------|-------------------| | Burpees | 3 | 10 | 30 seconds rest |

How to Do It:

1. Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, then jump back to squat and explode up.

---

With these workouts, you can easily maintain a fitness routine from the comfort of your home. For personalized guidance, consider trying HipTrain, which offers affordable live 1-on-1 personal training sessions. Our certified trainers can help you create a routine tailored to your needs, and you can schedule sessions flexibly to fit your busy lifestyle. Plus, you can use HSA/FSA funds for eligible expenses!