Best 15 Yoga Mat Workouts for Total Body Strength 2025

Updated January 2026

Yoga mat workouts are a fantastic way to build total body strength while improving flexibility, balance, and coordination. In 2025, these workouts continue to gain popularity as more individuals seek convenient and effective home workouts. Below, we present the best 15 yoga mat workouts that will help you achieve your fitness goals right from the comfort of your home.

1. Sun Salutations (Surya Namaskar)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Sets/Reps: 5 rounds

Workout Table:

| Movement | Duration | |-------------------|-----------| | Mountain Pose | 1 min | | Forward Fold | 1 min | | Plank | 1 min | | Cobra Pose | 1 min | | Downward Dog | 1 min | | Repeat Sequence | 5 times |

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2. Warrior Flow

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 80-100
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 5 breaths per pose

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Warrior I | 5 breaths | | Warrior II | 5 breaths | | Reverse Warrior | 5 breaths | | Side Angle Pose | 5 breaths | | Repeat on the other side| - |

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3. Plank Variations

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 30 seconds each

Workout Table:

| Movement | Duration | |-------------------|-----------| | High Plank | 30 seconds| | Low Plank | 30 seconds| | Side Plank (each side) | 30 seconds | | Plank with Shoulder Taps | 30 seconds|

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4. Bridge Pose Series

• Duration: 12 minutes
• Difficulty Level: Beginner
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Sets/Reps: 4 sets of 10 reps

Workout Table:

| Movement | Reps | |-------------------------|-----------| | Standard Bridge | 10 | | Single-Leg Bridge (each side) | 10 | | Bridge with Leg Raises | 10 |

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5. Core Strengthening Sequence

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 70-90
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 10 reps per exercise

Workout Table:

| Movement | Reps | |-------------------------|-----------| | Boat Pose | 10 | | Bicycle Crunches | 10 | | Plank Jacks | 10 |

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6. Chair Pose to Crescent Lunge

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 5 breaths each pose

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Chair Pose | 5 breaths | | Crescent Lunge (each side)| 5 breaths|

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7. Lateral Leg Raises

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 15 reps each leg

Workout Table:

| Movement | Reps | |-------------------------|-----------| | Lateral Leg Raise | 15 each leg |

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8. Downward Dog to Upward Dog Flow

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Sets/Reps: 5 rounds of 5 breaths each

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Downward Dog | 5 breaths | | Transition to Upward Dog| 5 breaths |

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9. Cobra to Child's Pose

• Duration: 8 minutes
• Difficulty Level: Beginner
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Sets/Reps: 5 rounds

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Cobra Pose | 1 min | | Child's Pose | 1 min |

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10. Spinal Twists

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 5 breaths each side

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Seated Spinal Twist (each side) | 5 breaths |

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11. Side Plank with Leg Lift

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 10 reps each side

Workout Table:

| Movement | Reps | |-------------------------|-----------| | Side Plank with Leg Lift| 10 each side |

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12. Pigeon Pose Sequence

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 5 breaths each side

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Pigeon Pose | 5 breaths | | Forward Fold | 5 breaths |

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13. Cat-Cow Stretch

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 10 reps

Workout Table:

| Movement | Reps | |-------------------------|-----------| | Cat-Cow Stretch | 10 |

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14. Seated Forward Bend

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Sets/Reps: 3 sets of 5 breaths

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Seated Forward Bend | 5 breaths |

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15. Legs-Up-the-Wall Pose

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Sets/Reps: 1 set of 10 minutes

Workout Table:

| Movement | Duration | |-------------------------|-----------| | Legs-Up-the-Wall Pose | 10 minutes|

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These yoga mat workouts are designed to enhance your total body strength while also improving your flexibility. For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. You can enjoy the benefits of professional support from home, making it easier to fit workouts into your busy schedule. Plus, HipTrain is HSA/FSA approved for eligible expenses!