Best Yoga Mat Exercises for Effective Home Workouts 2025

Updated December 2025

As we step into 2025, the trend of home workouts continues to thrive. Among the various options available, yoga mat exercises remain a favorite for their versatility in improving flexibility, strength, and mindfulness. Here’s a curated list of the best yoga mat exercises you can incorporate into your home workout routine this year.

1. Downward Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 50 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds, 3 sets

How to Do It: Start on all fours, tuck your toes, and lift your hips towards the ceiling, forming an inverted V shape. Press your heels towards the ground and relax your head between your arms.

2. Plank Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds, 4 sets

How to Do It: From a push-up position, keep your body in a straight line from head to heels. Engage your core and hold the position.

3. Warrior II

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 60 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds on each side, 3 sets

How to Do It: Stand with feet wide apart, turn your right foot out, bend your right knee, and extend your arms parallel to the ground. Look over your right hand.

4. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 50 calories in 30 minutes
• Reps/Sets: 10-15 reps, 3 sets

How to Do It: Lie on your back with knees bent and feet flat on the mat. Lift your hips towards the ceiling, squeezing your glutes.

5. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 40 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds, 3 sets

How to Do It: Sit on the mat with your legs extended. Reach forward towards your toes, keeping your back straight.

6. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 50 calories in 30 minutes
• Reps/Sets: 10 repetitions, 3 sets

How to Do It: Start on all fours. Inhale as you arch your back (Cow), and exhale as you round your back (Cat).

7. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100 calories in 30 minutes
• Reps/Sets: Hold for 20 seconds on each side, 3 sets

How to Do It: From a plank position, shift your weight to one hand and rotate your body, stacking your feet. Raise your other arm towards the ceiling.

8. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories in 30 minutes
• Reps/Sets: Hold for 1 minute, 3 sets

How to Do It: Kneel on the mat and sit back on your heels. Stretch your arms forward on the mat and relax your forehead down.

9. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds on each side, 3 sets

How to Do It: From a plank position, step your right foot outside your right hand and lower your hips towards the ground.

10. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories in 30 minutes
• Reps/Sets: Hold for 5 minutes, 1 set

How to Do It: Lie flat on your back with arms at your sides and legs extended. Close your eyes and focus on your breath.

Conclusion

These yoga mat exercises are not only effective for home workouts but also adaptable to various fitness levels. Incorporating these routines into your weekly schedule can enhance your flexibility and strength while promoting relaxation.

For those seeking personalized guidance, consider HipTrain for affordable, certified personal training. With live 1-on-1 video sessions, you can receive tailored workouts that fit your schedule and fitness goals. Plus, HipTrain services are HSA/FSA approved for eligible expenses.