Best 10 Home Workouts You Can Do with Just a Yoga Mat (Updated January 2026)

If you're looking to stay fit without the hassle of a gym membership, home workouts are the perfect solution. With just a yoga mat, you can perform a variety of exercises that target different muscle groups, improve flexibility, and boost your cardiovascular health. Below are the best 10 home workouts you can do with just a yoga mat in 2025.

1. Plank Variations

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: ~200-300 per hour

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-----------| | Standard Plank | 30 seconds | 3 | 30 seconds| | Side Plank (each side) | 30 seconds | 3 | 30 seconds| | Plank to Push-Up | 10 reps | 3 | 30 seconds|

2. Bodyweight Squats

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~100-150 per hour

| Exercise | Reps | Sets | Rest | |-------------------|------|------|-----------| | Bodyweight Squats | 15 | 4 | 30 seconds|

3. Yoga Flow Sequence

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: ~200-400 per hour

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-----------| | Downward Dog | 1 minute | 1 | - | | Warrior I | 30 seconds | 2 | - | | Warrior II | 30 seconds | 2 | - | | Child's Pose | 1 minute | 1 | - |

4. Core Crunches

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~150-200 per hour

| Exercise | Reps | Sets | Rest | |-------------------|------|------|-----------| | Standard Crunches | 15 | 4 | 30 seconds| | Bicycle Crunches | 15 | 4 | 30 seconds|

5. Glute Bridges

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~100-150 per hour

| Exercise | Reps | Sets | Rest | |-------------------|------|------|-----------| | Glute Bridges | 15 | 4 | 30 seconds|

6. Mountain Climbers

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~300-400 per hour

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-----------| | Mountain Climbers | 30 seconds | 4 | 30 seconds|

7. Lateral Leg Raises

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~100-150 per hour

| Exercise | Reps | Sets | Rest | |-------------------|------|------|-----------| | Lateral Leg Raises | 15 | 3 | 30 seconds (each side)|

8. Russian Twists

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~150-200 per hour

| Exercise | Reps | Sets | Rest | |-------------------|------|------|-----------| | Russian Twists | 15 | 4 | 30 seconds|

9. Burpees

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: ~400-600 per hour

| Exercise | Reps | Sets | Rest | |-------------------|------|------|-----------| | Burpees | 10 | 4 | 1 minute|

10. Stretching Routine

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: ~100-150 per hour

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-----------| | Hamstring Stretch | 30 seconds | 1 | - | | Quad Stretch | 30 seconds | 1 | - | | Shoulder Stretch | 30 seconds | 1 | - |

Why Choose HipTrain for Your Home Workouts?

For those seeking a more personalized approach to their fitness journey, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. This means you can receive tailored workout plans that suit your specific needs and goals, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

With these 10 effective home workouts using just a yoga mat, you can achieve your fitness goals without needing a gym. Start incorporating these exercises into your routine and consider partnering with HipTrain for a customized training experience.