Best Yoga Mat Exercises for Effective Home Workouts

Updated December 2025

Yoga mat exercises are a fantastic way to enhance your fitness routine right at home. Not only do they offer physical benefits such as increased flexibility and strength, but they also promote mental well-being. Whether you are a beginner or an experienced yogi, incorporating these exercises into your home workouts can lead to significant improvements in your overall health. Here are the best yoga mat exercises to include in your routine:

1. Downward Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 30 calories in 10 minutes
• Sets/Reps: Hold for 30 seconds, repeat 3 times

2. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 25 calories in 10 minutes
• Sets/Reps: 10 reps (5 rounds of each position)

3. Plank Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 10 minutes
• Sets/Reps: Hold for 30 seconds, repeat 5 times

4. Warrior II

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50 calories in 10 minutes
• Sets/Reps: Hold for 30 seconds on each side, repeat 3 times

5. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 20 calories in 10 minutes
• Sets/Reps: 15 reps, 3 sets

6. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 15 calories in 10 minutes
• Sets/Reps: Hold for 30 seconds, repeat 3 times

7. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 10 calories in 10 minutes
• Sets/Reps: Hold for 1 minute, repeat 3 times

8. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 35 calories in 10 minutes
• Sets/Reps: Hold for 30 seconds on each side, repeat 3 times

9. Triangle Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 10 minutes
• Sets/Reps: Hold for 30 seconds on each side, repeat 3 times

10. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 5 calories in 10 minutes
• Sets/Reps: Hold for 5 minutes

Workout Table

| Exercise | Duration/Reps | Sets | Calories Burned | |-----------------------|-----------------------|------------|------------------| | Downward Dog | 30 seconds | 3 | 30 | | Cat-Cow Stretch | 10 reps | 5 | 25 | | Plank Pose | 30 seconds | 5 | 40 | | Warrior II | 30 seconds per side | 3 | 50 | | Bridge Pose | 15 reps | 3 | 20 | | Seated Forward Bend | 30 seconds | 3 | 15 | | Child’s Pose | 1 minute | 3 | 10 | | Side Plank | 30 seconds per side | 3 | 35 | | Triangle Pose | 30 seconds per side | 3 | 40 | | Corpse Pose | 5 minutes | 1 | 5 |

Incorporating these yoga mat exercises into your home workouts can yield numerous benefits, from improved flexibility to enhanced mental clarity. For those looking to maximize their results, consider personalized guidance with live 1-on-1 video personal training sessions through HipTrain.

HipTrain offers affordable personal training options compared to traditional gyms, making it accessible for everyone. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you can invest in your health without breaking the bank.