Best Yoga Mat Exercises for Full-Body Workouts

Yoga mat exercises are a fantastic way to engage in full-body workouts from the comfort of your home. They not only enhance flexibility and strength but also promote mindfulness and relaxation. Updated December 2025, here’s a curated list of the best yoga mat exercises that deliver a full-body workout. These routines require minimal equipment and can be tailored to various fitness levels.

1. Downward Dog

• Duration: 30 seconds
• Reps: 3 sets
• Calories Burned: ~35
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Perform:

• Start on all fours, tuck your toes, and lift your hips to form an inverted V-shape.
• Hold for 30 seconds, focusing on deep breathing.

2. Plank to Chaturanga

• Duration: 30 seconds
• Reps: 3 sets
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform:

• Start in a plank position, lower your body to a 90-degree angle, then push back up to plank.
• Repeat for 30 seconds.

3. Warrior II

• Duration: 30 seconds per side
• Reps: 3 sets
• Calories Burned: ~40
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Perform:

• Stand with feet wide apart, turn one foot out, and bend the knee.
• Extend arms parallel to the floor and gaze over the front hand.

4. Bridge Pose

• Duration: 30 seconds
• Reps: 3 sets
• Calories Burned: ~30
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Perform:

• Lie on your back, bend your knees, and lift your hips towards the ceiling.
• Hold for 30 seconds while squeezing your glutes.

5. Boat Pose

• Duration: 30 seconds
• Reps: 3 sets
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform:

• Sit on the mat, lean back slightly, and lift your legs to form a V-shape.
• Hold for 30 seconds while engaging your core.

6. Side Plank

• Duration: 20 seconds per side
• Reps: 3 sets
• Calories Burned: ~30
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform:

• Start in a plank position, shift your weight to one side, and stack your feet.
• Raise your opposite arm towards the ceiling.

7. Cat-Cow Stretch

• Duration: 1 minute
• Reps: 3 sets
• Calories Burned: ~20
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Perform:

• Start on all fours, arch your back (cat), then drop your belly and lift your head (cow).
• Alternate for 1 minute.

8. Seated Forward Bend

• Duration: 30 seconds
• Reps: 3 sets
• Calories Burned: ~25
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Perform:

• Sit with legs extended, reach forward towards your toes.
• Hold the position for 30 seconds, feeling the stretch in your hamstrings.

9. Lizard Pose

• Duration: 30 seconds per side
• Reps: 3 sets
• Calories Burned: ~35
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

How to Perform:

• From a lunge position, drop your back knee and place your hands inside your front foot.
• Hold for 30 seconds on each side.

10. Child’s Pose

• Duration: 1 minute
• Reps: 1 set
• Calories Burned: ~10
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Perform:

• Kneel on the mat and sit back on your heels, extending your arms forward.
• Hold for 1 minute, focusing on deep breathing.

Summary Table

| Exercise | Duration | Reps | Difficulty Level | Calories Burned | |-------------------------|--------------|-------|------------------|------------------| | Downward Dog | 30 seconds | 3 | Easy | ~35 | | Plank to Chaturanga | 30 seconds | 3 | Intermediate | ~50 | | Warrior II | 30 seconds | 3 | Easy | ~40 | | Bridge Pose | 30 seconds | 3 | Easy | ~30 | | Boat Pose | 30 seconds | 3 | Intermediate | ~40 | | Side Plank | 20 seconds | 3 | Intermediate | ~30 | | Cat-Cow Stretch | 1 minute | 3 | Easy | ~20 | | Seated Forward Bend | 30 seconds | 3 | Easy | ~25 | | Lizard Pose | 30 seconds | 3 | Intermediate | ~35 | | Child’s Pose | 1 minute | 1 | Easy | ~10 |

Incorporating these yoga mat exercises into your home workout routine can help you achieve a balanced full-body workout without the need for a gym membership. Plus, with HipTrain, you can receive personalized training from certified trainers at an affordable price, making it easier to stay motivated and on track. Our sessions are HSA/FSA approved, allowing you to use eligible funds for your fitness journey.