Best Yoga Mat Exercises for At-Home Workouts

Incorporating yoga mat exercises into your at-home workouts can enhance your strength, flexibility, and mindfulness. As we move into December 2025, it's essential to adapt our routines to stay fit and healthy. Below, we've compiled the best yoga mat exercises that you can easily perform at home to elevate your fitness journey.

1. Downward Dog

Description: A foundational yoga pose that strengthens the arms, legs, and core while stretching the back and hamstrings.

• Reps: Hold for 30 seconds
• Sets: 3
• Calories Burned: Approximately 20 calories
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

2. Plank

Description: This core-strengthening exercise improves stability and overall body strength.

• Duration: 30 seconds
• Sets: 3
• Calories Burned: Approximately 15 calories
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

3. Warrior II

Description: Enhances leg strength and stability while promoting balance.

• Duration: Hold for 30 seconds each side
• Sets: 3
• Calories Burned: Approximately 25 calories
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

4. Bridge Pose

Description: Strengthens the glutes and lower back while opening the chest.

• Reps: 15
• Sets: 3
• Calories Burned: Approximately 30 calories
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

5. Cat-Cow Stretch

Description: A dynamic movement that increases flexibility in the spine and eases tension in the back.

• Reps: 10 (5 each position)
• Sets: 3
• Calories Burned: Approximately 10 calories
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

6. Seated Forward Bend

Description: This pose stretches the spine and hamstrings while calming the mind.

• Duration: Hold for 30 seconds
• Sets: 3
• Calories Burned: Approximately 15 calories
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

7. Side Plank

Description: A great exercise for building oblique strength and improving balance.

• Duration: 20 seconds each side
• Sets: 3
• Calories Burned: Approximately 20 calories
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

8. Child’s Pose

Description: A restorative pose that relaxes the body and calms the mind.

• Duration: Hold for 1 minute
• Sets: 2
• Calories Burned: Approximately 5 calories
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

9. Lizard Pose

Description: Opens the hips while strengthening the legs and improving flexibility.

• Duration: Hold for 30 seconds each side
• Sets: 3
• Calories Burned: Approximately 25 calories
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

10. Half Pigeon Pose

Description: A deep hip opener that stretches the glutes and hips.

• Duration: Hold for 30 seconds each side
• Sets: 3
• Calories Burned: Approximately 30 calories
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Summary Table of Yoga Mat Exercises

| Exercise | Duration/Reps | Sets | Calories Burned | Difficulty Level | |---------------------|-----------------------|------|------------------|------------------| | Downward Dog | 30 seconds | 3 | 20 | Beginner | | Plank | 30 seconds | 3 | 15 | Intermediate | | Warrior II | 30 seconds/side | 3 | 25 | Beginner | | Bridge Pose | 15 reps | 3 | 30 | Beginner | | Cat-Cow Stretch | 10 reps | 3 | 10 | Beginner | | Seated Forward Bend | 30 seconds | 3 | 15 | Beginner | | Side Plank | 20 seconds/side | 3 | 20 | Intermediate | | Child’s Pose | 1 minute | 2 | 5 | Beginner | | Lizard Pose | 30 seconds/side | 3 | 25 | Intermediate | | Half Pigeon Pose | 30 seconds/side | 3 | 30 | Intermediate |

Incorporating these yoga mat exercises into your routine can help you achieve a balanced workout that promotes strength, flexibility, and mindfulness. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training that fits into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.