Best 15 Yoga Mat Workouts for Home 2025

Updated December 2025

Yoga mat workouts are an excellent way to enhance flexibility, strength, and relaxation—all from the comfort of your home. Whether you are a beginner or an experienced yogi, these workouts can suit your fitness level and goals. Here’s a curated list of the best 15 yoga mat workouts you can do at home in 2025.

1. Sun Salutations (Surya Namaskar)

• Duration: 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: 3 rounds
• Description: A sequence of poses that warms up the body, improves flexibility, and builds strength.

2. Warrior Series (Virabhadrasana)

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~70 calories
• Equipment Needed: Yoga mat
• Sets: Hold each pose for 30 seconds, 3 rounds
• Description: Strengthens legs, opens hips, and improves balance.

3. Downward Dog to Plank Flow

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~60 calories
• Equipment Needed: Yoga mat
• Sets: 5 flows
• Description: Transitions between poses to build upper body strength and core stability.

4. Seated Forward Bend (Paschimottanasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 1-2 minutes, 3 rounds
• Description: Stretches the spine and hamstrings while promoting relaxation.

5. Bridge Pose (Setu Bandhasana)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: ~40 calories
• Equipment Needed: Yoga mat
• Sets: 10 repetitions, hold for 30 seconds each
• Description: Strengthens the back, glutes, and opens the chest.

6. Cat-Cow Stretch

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat
• Sets: 10 cycles
• Description: Improves spinal flexibility and relieves tension in the back.

7. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~40 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 1-2 minutes each side, 2 rounds
• Description: Opens the hips and stretches the glutes.

8. Child’s Pose (Balasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~15 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 2-3 minutes, as needed
• Description: A restorative pose that calms the mind and relieves tension.

9. Side Plank (Vasisthasana)

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 30 seconds each side, 3 rounds
• Description: Strengthens the arms, core, and improves balance.

10. Tree Pose (Vrksasana)

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 30 seconds each side, 3 rounds
• Description: Enhances balance and concentration while strengthening the legs.

11. Half Moon Pose (Ardha Chandrasana)

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 30 seconds each side, 3 rounds
• Description: Strengthens the legs and opens the hips while improving balance.

12. Reclined Bound Angle Pose (Supta Baddha Konasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 2-3 minutes, as needed
• Description: Opens the hips and promotes relaxation.

13. Cobra Pose (Bhujangasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat
• Sets: 10 repetitions, hold for 15 seconds each
• Description: Strengthens the spine and stretches the chest and shoulders.

14. Corpse Pose (Savasana)

• Duration: 5-10 minutes
• Difficulty Level: All levels
• Calories Burned: ~10 calories
• Equipment Needed: Yoga mat
• Sets: 1 session
• Description: A restorative pose to relax the body and mind after your workout.

15. Yoga Nidra (Guided Sleep)

• Duration: 20 minutes
• Difficulty Level: All levels
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat
• Sets: 1 session
• Description: A form of guided meditation that promotes deep relaxation and mental clarity.

Conclusion

Incorporating these yoga mat workouts into your routine can significantly enhance your flexibility, strength, and overall well-being. For personalized guidance and to ensure you get the most out of your workouts, consider trying HipTrain's live 1-on-1 personal training. With affordable pricing, flexible scheduling, and certified trainers, HipTrain is your best option for home fitness in 2025. Plus, our services are HSA/FSA approved for eligible expenses!