Best At-Home Yoga Workouts with a Mat 2025

Updated January 2026

Practicing yoga at home can be a fulfilling way to enhance flexibility, strength, and mental clarity. With the right yoga mat workouts, you can enjoy the numerous benefits of yoga without stepping foot in a gym. Below, we’ve compiled the best at-home yoga workouts to help you get started on your fitness journey in 2025.

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

Equipment Needed: Yoga mat
Sets: 3 rounds

| Pose | Duration | |---------------|----------| | Mountain Pose | 30 sec | | Forward Bend | 30 sec | | Plank | 30 sec | | Cobra Pose | 30 sec | | Downward Dog | 30 sec |

Benefits:

• Warms up the body
• Increases blood circulation
• Improves flexibility

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2. Warrior Sequence

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 100-150

Equipment Needed: Yoga mat
Sets: 2 rounds

| Pose | Duration | |------------------|----------| | Warrior I | 30 sec | | Warrior II | 30 sec | | Reverse Warrior | 30 sec | | Side Angle Pose | 30 sec |

Benefits:

• Builds strength in legs and core
• Enhances balance and focus

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3. Restorative Yoga

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 30-50

Equipment Needed: Yoga mat, bolster or cushion
Sets: 1 round

| Pose | Duration | |------------------|----------| | Supported Child’s Pose | 5 min | | Reclining Bound Angle | 5 min | | Legs Up the Wall | 5 min |

Benefits:

• Promotes relaxation
• Reduces stress and anxiety

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4. Core Strengthening Flow

Duration: 12 minutes
Difficulty Level: Advanced
Calories Burned: 120-180

Equipment Needed: Yoga mat
Sets: 2 rounds

| Pose | Duration | |---------------------|----------| | Boat Pose | 30 sec | | Plank to Side Plank | 1 min | | Dolphin Plank | 30 sec | | Forearm Plank | 30 sec |

Benefits:

• Develops core stability
• Improves overall strength

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5. Balance and Flexibility Routine

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 80-120

Equipment Needed: Yoga mat
Sets: 2 rounds

| Pose | Duration | |---------------------|----------| | Tree Pose | 30 sec | | Eagle Pose | 30 sec | | Dancer's Pose | 30 sec |

Benefits:

• Enhances balance
• Increases flexibility

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6. Morning Energizer Flow

Duration: 8 minutes
Difficulty Level: Beginner
Calories Burned: 40-60

Equipment Needed: Yoga mat
Sets: 2 rounds

| Pose | Duration | |---------------------|----------| | Cat-Cow Stretch | 1 min | | Downward Dog | 1 min | | Forward Fold | 1 min |

Benefits:

• Awakens the body
• Boosts energy levels

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7. Evening Wind Down Yoga

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 30-50

Equipment Needed: Yoga mat, blanket
Sets: 1 round

| Pose | Duration | |---------------------|----------| | Seated Forward Bend | 3 min | | Supine Spinal Twist | 3 min | | Savasana (Corpse Pose) | 5 min |

Benefits:

• Prepares the body for sleep
• Calms the mind

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8. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: 60-90

Equipment Needed: Yoga mat
Sets: 1 round

| Pose | Duration | |---------------------|----------| | Child’s Pose | 3 min | | Seated Meditation | 5 min | | Supported Fish Pose | 5 min | | Legs Up the Wall | 5 min |

Benefits:

• Reduces tension
• Enhances mindfulness

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Conclusion

These at-home yoga workouts are perfect for anyone looking to improve their physical and mental well-being. With the flexibility of scheduling and the affordability of live 1-on-1 personal training from HipTrain, you can elevate your yoga practice right from your living room. Plus, HipTrain is HSA/FSA approved for eligible expenses!