Best Yoga Mat Exercises for Full-Body Workouts 2025

Yoga mats are not just for yoga anymore! They provide a cushioned surface that is perfect for a variety of full-body workouts. Whether you are a beginner or a seasoned fitness enthusiast, incorporating yoga mat exercises into your routine can enhance your strength, flexibility, and balance. Here are the best yoga mat exercises for full-body workouts to try in 2025.

1. Plank to Downward Dog

• Sets/Reps: 3 sets of 10 reps
• Duration: Hold each plank for 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 5-7 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Strengthens the core, shoulders, and legs.

2. Yoga Mat Burpees

• Sets/Reps: 3 sets of 8-10 reps
• Duration: 30 seconds rest between sets
• Difficulty Level: Advanced
• Calories Burned: 10-15 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Full-body workout that boosts cardiovascular fitness.

3. Bridge Pose

• Sets/Reps: 3 sets of 12-15 reps
• Duration: Hold for 20-30 seconds
• Difficulty Level: Beginner
• Calories Burned: Approximately 4-6 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Strengthens the glutes and lower back.

4. Mountain Climbers

• Sets/Reps: 3 sets of 30 seconds
• Duration: 20 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: 8-12 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Works the core, shoulders, and legs.

5. Side Plank

• Sets/Reps: 3 sets of 30 seconds per side
• Duration: 15 seconds rest between sides
• Difficulty Level: Intermediate
• Calories Burned: Approximately 5-8 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Engages the obliques and improves balance.

6. Seated Leg Lifts

• Sets/Reps: 3 sets of 12-15 reps
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 4-6 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Strengthens the core and hip flexors.

7. T-Push-Ups

• Sets/Reps: 3 sets of 8-10 reps
• Duration: 30 seconds rest between sets
• Difficulty Level: Advanced
• Calories Burned: 8-12 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Works the chest, arms, and core.

8. Warrior II Pose

• Sets/Reps: 3 sets of 30 seconds per side
• Duration: 15 seconds rest between sides
• Difficulty Level: Beginner
• Calories Burned: Approximately 4-5 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Strengthens the legs and improves flexibility.

9. Bicycle Crunches

• Sets/Reps: 3 sets of 15-20 reps
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: 8-10 calories per minute
• Equipment Needed: Yoga mat
• Benefits: Targets the abdominal muscles effectively.

10. Child’s Pose

• Sets/Reps: 3 sets of 30 seconds
• Duration: Rest as needed
• Difficulty Level: All levels
• Calories Burned: Approximately 2-3 calories per minute
• Equipment Needed: Yoga mat
• Benefits: A restorative pose that stretches the spine and relaxes the body.

Conclusion

Incorporating these yoga mat exercises into your home fitness routine can help you achieve a full-body workout that improves strength, flexibility, and overall well-being. With the added benefits of working out on a supportive surface, you can maximize your fitness gains while minimizing the risk of injury.

Updated January 2026

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