Best Workouts for Beginners Using Yoga Mats - 2025

Updated December 2025

Yoga mats are not just for yoga; they can be the foundation for a variety of beginner-friendly workouts that enhance strength and flexibility. Whether you're just starting your fitness journey or looking for a way to incorporate more movement into your routine, these workouts are perfect for home practice. Here are the best workouts for beginners using yoga mats in 2025.

1. Basic Yoga Flow

Duration: 20 minutes
Calories Burned: 80-120
Equipment Needed: Yoga mat
Difficulty Level: Easy

A simple flow that includes poses like Downward Dog, Warrior I, and Cat-Cow to improve flexibility and relaxation.

| Exercise | Duration | |---------------|----------| | Downward Dog | 1 minute | | Warrior I | 1 minute each side | | Cat-Cow | 2 minutes | | Child’s Pose | 1 minute |

2. Bodyweight Squats

Duration: 15 minutes
Calories Burned: 100-150
Equipment Needed: Yoga mat
Difficulty Level: Easy

Squats are great for building lower body strength. Perform them on your mat for comfort.

| Exercise | Sets | Reps | |---------------|------|------| | Bodyweight Squats | 3 | 10-15 |

3. Plank Variations

Duration: 10 minutes
Calories Burned: 60-100
Equipment Needed: Yoga mat
Difficulty Level: Easy

Planks strengthen your core and improve stability. Try front and side planks.

| Exercise | Duration | |---------------|----------| | Front Plank | 30 seconds | | Side Plank | 30 seconds each side | | Repeat | 3 times |

4. Seated Leg Lifts

Duration: 10 minutes
Calories Burned: 50-80
Equipment Needed: Yoga mat
Difficulty Level: Easy

This exercise targets your core and hip flexors.

| Exercise | Sets | Reps | |---------------|------|------| | Seated Leg Lifts | 3 | 10-15 each leg |

5. Bridge Pose

Duration: 15 minutes
Calories Burned: 70-100
Equipment Needed: Yoga mat
Difficulty Level: Easy

Bridge Pose strengthens the glutes and lower back.

| Exercise | Sets | Duration | |---------------|------|----------| | Bridge Pose | 3 | 30 seconds |

6. Standing Forward Bend

Duration: 5 minutes
Calories Burned: 30-50
Equipment Needed: Yoga mat
Difficulty Level: Easy

A great stretch for the hamstrings and lower back.

| Exercise | Duration | |---------------|----------| | Standing Forward Bend | 1 minute | | Repeat | 3 times |

7. Side Leg Lifts

Duration: 10 minutes
Calories Burned: 50-70
Equipment Needed: Yoga mat
Difficulty Level: Easy

These help strengthen the outer thighs and glutes.

| Exercise | Sets | Reps | |---------------|------|------| | Side Leg Lifts | 3 | 10-15 each side |

8. Cat-Cow Stretch

Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

Perfect for warming up the spine and improving flexibility.

| Exercise | Duration | |---------------|----------| | Cat-Cow Stretch | 1 minute | | Repeat | 3 times |

9. Lying Down Bicycle Crunches

Duration: 10 minutes
Calories Burned: 60-90
Equipment Needed: Yoga mat
Difficulty Level: Easy

A fun way to engage your core!

| Exercise | Sets | Reps | |---------------|------|------| | Bicycle Crunches | 3 | 10-15 each side |

10. Child’s Pose

Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

A restorative pose that helps you cool down and relax.

| Exercise | Duration | |---------------|----------| | Child’s Pose | 2 minutes | | Repeat | 2 times |

These workouts are perfect for beginners looking to gain strength and flexibility right from the comfort of their homes. For those wanting more personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. You can schedule sessions at your convenience, making it easy to fit into your busy lifestyle. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an even more attractive option for your fitness needs.