Best Yoga Mat Exercises for Full-Body Home Workouts 2025

In 2025, achieving a full-body workout from the comfort of your home has never been easier, especially with the best yoga mat exercises. These exercises not only improve flexibility and strength but also enhance your overall fitness without the need for expensive gym memberships. Below, we’ve compiled a list of the top yoga mat exercises perfect for full-body workouts at home.

Updated January 2026

1. Downward Dog to Plank

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds each
• Calories Burned: ~50
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: Start in a downward dog position, then shift your weight forward into a plank. Hold for a moment and return to downward dog.

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2. Warrior II Pose

• Reps: Hold for 30 seconds each side
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: Stand with legs wide apart, turn one foot out, and bend the knee, while keeping the other leg straight. Extend your arms parallel to the floor.

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3. Bicycle Crunches

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds each
• Calories Burned: ~60
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform: Lie on your back, lift your legs, and alternate elbows to knees while pedaling your legs.

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4. Bridge Pose

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds hold
• Calories Burned: ~30
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: Lie on your back, bend your knees, and lift your hips towards the ceiling while squeezing your glutes.

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5. Side Plank

• Reps: Hold for 20-30 seconds each side
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform: From a plank position, shift your weight onto one arm and rotate your body to face sideways, stacking your feet.

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6. Cat-Cow Stretch

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds
• Calories Burned: ~20
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: On all fours, alternate between arching your back (cat) and dipping it (cow) to stretch your spine.

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7. Lunge with Twist

• Reps: 10 each side
• Sets: 3
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform: Step forward into a lunge, then twist your torso towards your front leg, keeping your back straight.

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8. Child’s Pose

• Reps: Hold for 30-60 seconds
• Sets: 2
• Calories Burned: ~15
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: Kneel on the mat, sit back on your heels, and reach your arms forward while resting your forehead on the ground.

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9. Seated Forward Bend

• Reps: Hold for 30 seconds
• Sets: 2
• Calories Burned: ~25
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: Sit with your legs extended, reach forward towards your toes, and keep your back straight.

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10. Corpse Pose

• Reps: Hold for 5 minutes
• Sets: 1
• Calories Burned: ~10
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

How to Perform: Lie flat on your back with your arms at your sides, close your eyes, and focus on your breathing.

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Conclusion

These best yoga mat exercises offer a comprehensive full-body workout that you can easily incorporate into your home routine. For those looking to elevate their fitness journey, consider trying HipTrain for affordable live 1-on-1 personal training. Our certified trainers provide personalized sessions right from your home, making it easier to fit workouts into your busy schedule. Plus, we are HSA/FSA approved for eligible expenses!