Best Yoga Mat Exercises for Full-Body Workouts at Home 2025

Updated December 2025

If you're looking for effective yoga mat exercises to achieve a full-body workout at home, you've come to the right place! Yoga is not just about flexibility; it can also be a powerful method for strength and endurance training. Here’s a curated list of the best yoga mat exercises that will help you tone your entire body while enjoying the comfort of your home.

1. Downward Facing Dog

• Description: This classic pose strengthens the arms, shoulders, and legs while stretching the back.
• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 30 per 30 minutes
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

2. Plank Pose

• Description: Engages the core, arms, and legs, building overall strength.
• Sets: 3
• Duration: Hold for 30-60 seconds
• Calories Burned: Approximately 40 per 30 minutes
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

3. Warrior II

• Description: This pose strengthens the legs and core while improving balance and stability.
• Sets: 3 (each side)
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 35 per 30 minutes
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

4. Bridge Pose

• Description: Strengthens the glutes and lower back while stretching the chest and spine.
• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 25 per 30 minutes
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

5. Chair Pose

• Description: A great way to build strength in the thighs and core.
• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 30 per 30 minutes
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

6. Cobra Pose

• Description: Strengthens the spine and opens the chest while stretching the shoulders.
• Sets: 3
• Duration: Hold for 20-30 seconds
• Calories Burned: Approximately 20 per 30 minutes
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

7. Side Plank

• Description: Targets the obliques and improves overall core stability.
• Sets: 3 (each side)
• Duration: Hold for 20-30 seconds
• Calories Burned: Approximately 40 per 30 minutes
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

8. Cat-Cow Stretch

• Description: A dynamic movement that increases flexibility in the spine and engages the core.
• Sets: 3
• Duration: 1 minute (alternating)
• Calories Burned: Approximately 25 per 30 minutes
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

9. Sun Salutation

• Description: A full-body flow that combines several poses, providing both strength and flexibility.
• Sets: 3 rounds
• Duration: 5 minutes
• Calories Burned: Approximately 50 per 30 minutes
• Difficulty Level: All levels
• Equipment Needed: Yoga mat

10. Legs Up the Wall

• Description: A restorative pose that helps reduce stress while promoting circulation.
• Sets: 3
• Duration: Hold for 5 minutes
• Calories Burned: Approximately 15 per 30 minutes
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Summary Table of Yoga Mat Exercises

| Exercise | Sets | Duration | Calories Burned | Difficulty Level | Equipment Needed | |-----------------------|------|-------------------|------------------|------------------|------------------| | Downward Facing Dog | 3 | 30 sec | 30 | Beginner | Yoga mat | | Plank Pose | 3 | 30-60 sec | 40 | Intermediate | Yoga mat | | Warrior II | 3 | 30 sec (each side)| 35 | Beginner | Yoga mat | | Bridge Pose | 3 | 30 sec | 25 | Beginner | Yoga mat | | Chair Pose | 3 | 30 sec | 30 | Intermediate | Yoga mat | | Cobra Pose | 3 | 20-30 sec | 20 | Beginner | Yoga mat | | Side Plank | 3 | 20-30 sec (each side)| 40 | Intermediate | Yoga mat | | Cat-Cow Stretch | 3 | 1 min | 25 | Beginner | Yoga mat | | Sun Salutation | 3 | 5 min | 50 | All levels | Yoga mat | | Legs Up the Wall | 3 | 5 min | 15 | Beginner | Yoga mat |

Why Choose HipTrain for Your Fitness Journey?

At HipTrain, we offer affordable live 1-on-1 video personal training, making it easy to follow along with your yoga mat exercises from the comfort of your home. Our certified personal trainers can customize your workouts to target your specific goals, ensuring you get the most out of your sessions. Plus, our services are HSA/FSA approved for eligible expenses, making it even more accessible for busy professionals.

Incorporating these yoga mat exercises into your home workout routine can lead to a stronger, more balanced body. Whether you're a beginner or more advanced, there’s something here for everyone!