Best Yoga Mat Exercises for Full-Body Home Workouts

Updated December 2025

Yoga mat exercises are an excellent way to achieve a full-body workout in the comfort of your home. They require minimal equipment, making them perfect for busy professionals looking to stay fit without breaking the bank. In this article, we’ll explore the best yoga mat exercises that deliver strength, flexibility, and balance benefits, all while burning calories and improving overall wellness.

1. Downward Dog

• Description: A classic yoga pose that strengthens the arms, legs, and core.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Calories Burned: ~30 calories per 10 minutes.
• Difficulty Level: Beginner.

2. Plank

• Description: Engages the core, shoulders, and back.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Calories Burned: ~25 calories per 10 minutes.
• Difficulty Level: Beginner.

3. Warrior II

• Description: Builds leg strength and improves balance.
• Reps/Sets: Hold for 30 seconds on each side, repeat 2 times.
• Calories Burned: ~40 calories per 10 minutes.
• Difficulty Level: Intermediate.

4. Bridge Pose

• Description: Strengthens the glutes and lower back.
• Reps/Sets: 15 reps, 3 sets.
• Calories Burned: ~20 calories per 10 minutes.
• Difficulty Level: Beginner.

5. Cat-Cow Stretch

• Description: Increases spine flexibility and warms up the back.
• Reps/Sets: 10 reps, 3 sets.
• Calories Burned: ~15 calories per 10 minutes.
• Difficulty Level: Beginner.

6. Side Plank

• Description: Targets the obliques and improves core stability.
• Reps/Sets: Hold for 20 seconds on each side, repeat 2 times.
• Calories Burned: ~30 calories per 10 minutes.
• Difficulty Level: Intermediate.

7. Child’s Pose

• Description: A restorative pose that stretches the back and hips.
• Reps/Sets: Hold for 1 minute, repeat 2 times.
• Calories Burned: ~10 calories per 10 minutes.
• Difficulty Level: Beginner.

8. Seated Forward Bend

• Description: Stretches the spine and hamstrings.
• Reps/Sets: Hold for 30 seconds, repeat 2 times.
• Calories Burned: ~15 calories per 10 minutes.
• Difficulty Level: Beginner.

9. Lunge

• Description: Strengthens the legs and glutes while improving balance.
• Reps/Sets: 10 reps on each leg, 3 sets.
• Calories Burned: ~35 calories per 10 minutes.
• Difficulty Level: Intermediate.

10. Corpse Pose

• Description: A relaxing pose that promotes mindfulness and recovery.
• Reps/Sets: Hold for 1-2 minutes.
• Calories Burned: ~5 calories per 10 minutes.
• Difficulty Level: Beginner.

Workout Table

| Exercise | Reps/Sets | Duration | Difficulty Level | Calories Burned | |-----------------------|----------------------|------------------|------------------|------------------| | Downward Dog | 30 sec, 3 sets | 3 minutes | Beginner | ~30 | | Plank | 30 sec, 3 sets | 3 minutes | Beginner | ~25 | | Warrior II | 30 sec/side, 2 sets | 2 minutes | Intermediate | ~40 | | Bridge Pose | 15 reps, 3 sets | 5 minutes | Beginner | ~20 | | Cat-Cow Stretch | 10 reps, 3 sets | 3 minutes | Beginner | ~15 | | Side Plank | 20 sec/side, 2 sets | 2 minutes | Intermediate | ~30 | | Child’s Pose | 1 min, 2 sets | 2 minutes | Beginner | ~10 | | Seated Forward Bend | 30 sec, 2 sets | 1 minute | Beginner | ~15 | | Lunge | 10 reps/leg, 3 sets | 5 minutes | Intermediate | ~35 | | Corpse Pose | 1-2 min | 2 minutes | Beginner | ~5 |

Conclusion

Incorporating these yoga mat exercises into your home workout routine can provide a comprehensive full-body experience, enhancing strength, flexibility, and relaxation. With the added benefits of being affordable and easy to schedule, these exercises are perfect for anyone looking to maintain their fitness journey at home.

If you’re looking for personalized guidance while working out at home, HipTrain offers live 1-on-1 video personal training with certified trainers at affordable prices. Plus, you can use your HSA/FSA for eligible expenses!