Best Home Workouts for Beginners Using Just a Yoga Mat (2025)

If you're looking to kickstart your fitness journey in 2025, home workouts are a fantastic way to build strength, improve flexibility, and enhance overall health—all from the comfort of your own space. Using just a yoga mat, beginners can engage in a variety of effective exercises that require minimal equipment. Here’s our list of the best home workouts for beginners that you can do using just a yoga mat, updated January 2026.

1. Bodyweight Squats

• Sets: 3
• Reps: 10-15
• Duration: 5-10 minutes
• Calories Burned: ~30
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Stand with feet shoulder-width apart, lower your body into a squat, keeping your chest up and knees behind your toes. Return to standing.

2. Push-Ups (Knee Variation)

• Sets: 3
• Reps: 8-12
• Duration: 5-10 minutes
• Calories Burned: ~25
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Start on your knees, hands slightly wider than shoulder-width. Lower your body to the mat, then push back up.

3. Plank Hold

• Sets: 3
• Duration: 20-30 seconds
• Calories Burned: ~15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Lie face down, lift your body, resting on forearms and toes. Keep your body straight and engage your core.

4. Lunges

• Sets: 3
• Reps: 10-12 (each leg)
• Duration: 5-10 minutes
• Calories Burned: ~40
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.

5. Glute Bridges

• Sets: 3
• Reps: 12-15
• Duration: 5-10 minutes
• Calories Burned: ~20
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Lie on your back, knees bent, feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes.

6. Cat-Cow Stretch

• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~10
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Start on all fours, alternate between arching your back (cat) and lowering your belly (cow) while looking up.

7. Side Leg Raises

• Sets: 3
• Reps: 10-15 (each leg)
• Duration: 5-10 minutes
• Calories Burned: ~15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Lie on your side, lift your top leg straight up, and lower it back down without touching the bottom leg.

8. Seated Forward Bend

• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~5
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Sit with legs extended in front. Reach forward towards your toes, keeping your back straight.

9. Mountain Climbers

• Sets: 3
• Duration: 20-30 seconds
• Calories Burned: ~30
• Difficulty Level: Medium
• Equipment Needed: Yoga mat

Description: Start in a plank position, alternate bringing your knees towards your chest quickly as if "climbing."

10. Child’s Pose

• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~5
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

Description: Kneel on the mat, sit back on your heels, and stretch your arms forward on the ground.

Summary Table of Workouts

| Exercise | Sets | Reps/Duration | Calories Burned | Difficulty Level | |------------------------|------|----------------------|------------------|------------------| | Bodyweight Squats | 3 | 10-15 | ~30 | Easy | | Push-Ups (Knee) | 3 | 8-12 | ~25 | Easy | | Plank Hold | 3 | 20-30 seconds | ~15 | Easy | | Lunges | 3 | 10-12 (each leg) | ~40 | Easy | | Glute Bridges | 3 | 12-15 | ~20 | Easy | | Cat-Cow Stretch | 3 | 5 minutes | ~10 | Easy | | Side Leg Raises | 3 | 10-15 (each leg) | ~15 | Easy | | Seated Forward Bend | 3 | 5 minutes | ~5 | Easy | | Mountain Climbers | 3 | 20-30 seconds | ~30 | Medium | | Child’s Pose | 3 | 5 minutes | ~5 | Easy |

By incorporating these exercises into your routine, you'll build strength and flexibility without the need for a gym membership. For those looking for personalized guidance, consider HipTrain, which offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. Plus, HipTrain is HSA/FSA approved, making it easier to invest in your health.