Best 7 Yoga Mat Workouts for At-Home Practice 2025

As we step into 2025, the trend of practicing yoga at home continues to grow, making yoga mat workouts a popular choice for fitness enthusiasts. Whether you're a beginner or an experienced yogi, these workouts can help you improve flexibility, strength, and mindfulness—all from the comfort of your living room. Here are the best 7 yoga mat workouts to try at home this year.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories
Equipment Needed: Yoga mat

Workout Table: | Movement | Reps | |-----------------|------| | Mountain Pose | 1 | | Forward Fold | 1 | | Plank | 1 | | Cobra Pose | 1 | | Downward Dog | 1 | | Repeat | 5 times |

Description: A series of poses that flow together, Sun Salutations are great for warming up your body and practicing breath control.

2. Warrior Sequence

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories
Equipment Needed: Yoga mat

Workout Table: | Movement | Duration | |-------------------|----------| | Warrior I | 30 seconds each side | | Warrior II | 30 seconds each side | | Warrior III | 30 seconds each side | | Reverse Warrior | 30 seconds each side | | Repeat | 3 rounds |

Description: This sequence strengthens your legs and core while improving balance and focus.

3. Core Yoga Flow

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories
Equipment Needed: Yoga mat

Workout Table: | Movement | Reps | |-------------------------|------| | Boat Pose | 10 | | Side Plank | 30 seconds each side | | Plank to Downward Dog | 5 | | Bridge Pose | 10 | | Repeat | 3 rounds |

Description: Focus on your core strength with this flow that combines traditional yoga poses with core challenges.

4. Restorative Yoga

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: Approximately 30 calories
Equipment Needed: Yoga mat, bolster or pillow

Workout Table: | Movement | Duration | |-----------------------|----------| | Supported Child’s Pose | 5 minutes | | Reclining Bound Angle | 5 minutes | | Legs Up the Wall | 5 minutes | | Savasana | 10 minutes |

Description: Perfect for relaxation, restorative yoga helps reduce stress and tension, promoting overall well-being.

5. Power Yoga Flow

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 200 calories
Equipment Needed: Yoga mat

Workout Table: | Movement | Duration | |----------------------------|----------| | High Lunge | 30 seconds each side | | Chaturanga Dandasana | 5 | | Upward Facing Dog | 30 seconds | | Crow Pose | 30 seconds | | Repeat | 3 rounds |

Description: A vigorous flow that builds strength and stamina, perfect for those looking for a challenge.

6. Yoga for Flexibility

Duration: 25 minutes
Difficulty Level: All levels
Calories Burned: Approximately 60 calories
Equipment Needed: Yoga mat, strap (optional)

Workout Table: | Movement | Duration | |----------------------------|----------| | Seated Forward Bend | 1 minute | | Pigeon Pose | 1 minute each side | | Supine Spinal Twist | 1 minute each side | | Cat-Cow Stretch | 1 minute |

Description: This routine focuses on enhancing your flexibility, helping you achieve deeper stretches and improved mobility.

7. Yoga for Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 80 calories
Equipment Needed: Yoga mat

Workout Table: | Movement | Reps | |----------------------------|------| | Chair Pose | 10 | | Plank Pose | 30 seconds | | Dolphin Pose | 30 seconds | | Warrior III | 30 seconds each side | | Repeat | 3 rounds |

Description: Combine strength-building poses to tone your muscles while maintaining the essence of yoga.

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Updated January 2026: These workouts not only enhance your physical fitness but also promote mental clarity, making them ideal for busy professionals. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions tailored to your needs. Our certified trainers can help you master these workouts and stay motivated, all from home. Plus, our services are HSA/FSA approved for eligible expenses.