Best Yoga Mat Workouts for a Full-Body Burn

Looking to get a full-body workout without stepping foot in a gym? Yoga mat workouts are a fantastic way to strengthen, stretch, and tone your entire body while providing a calming effect on the mind. Updated December 2025, here are the best yoga mat workouts to achieve an effective full-body burn right from the comfort of your home.

1. Sun Salutations (Surya Namaskar)

Overview: A series of poses that warm up the body and improve flexibility.
Difficulty Level: Beginner
Calories Burned: 100-150 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 5 rounds

| Pose | Duration | |------------------|----------| | Mountain Pose | 1 minute | | Forward Bend | 30 seconds | | Plank | 30 seconds | | Cobra Pose | 30 seconds | | Downward Dog | 1 minute | | Repeat | 5 times |

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2. Warrior II Sequence

Overview: Strengthens the legs and core while improving balance.
Difficulty Level: Intermediate
Calories Burned: 120-180 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 3 sets of 10 breaths per side

| Pose | Duration | |------------------|-----------| | Warrior II | 5 breaths | | Reverse Warrior | 5 breaths | | Side Angle Pose | 5 breaths | | Transition | 1 minute |

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3. Plank Variations

Overview: Engages the core, shoulders, and glutes.
Difficulty Level: Intermediate
Calories Burned: 120-160 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 3 sets of 30 seconds for each variation

| Plank Variation | Duration | |------------------|----------| | Standard Plank | 30 seconds | | Side Plank (each side) | 30 seconds | | Plank to Downward Dog | 30 seconds |

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4. Bridge Pose

Overview: Strengthens the back, glutes, and hamstrings.
Difficulty Level: Beginner
Calories Burned: 80-120 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 3 sets of 12-15 reps

| Exercise | Reps | Sets | |------------------|-------|------| | Bridge Pose | 12-15 | 3 | | Hold for | 30 seconds | |

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5. Boat Pose

Overview: Strengthens the abdominal muscles and hip flexors.
Difficulty Level: Intermediate
Calories Burned: 100-150 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 3 sets of 10 breaths

| Exercise | Duration | |------------------|-----------| | Boat Pose | 10 breaths | | Transition | 1 minute |

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6. Pigeon Pose

Overview: Opens the hips and stretches the glutes.
Difficulty Level: Intermediate
Calories Burned: 90-130 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 2 sets of 30 seconds per side

| Exercise | Duration | |------------------|-----------| | Pigeon Pose | 30 seconds per side | | Transition | 1 minute |

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7. Downward Dog to Upward Dog Flow

Overview: Creates a full-body stretch and builds upper body strength.
Difficulty Level: Intermediate
Calories Burned: 120-160 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 5 rounds

| Exercise | Duration | |------------------|----------| | Downward Dog | 1 minute | | Transition to Upward Dog | 30 seconds | | Repeat | 5 times |

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8. Child’s Pose

Overview: A restorative pose that stretches the back and hips.
Difficulty Level: Beginner
Calories Burned: 50-80 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 3 sets of 1 minute

| Exercise | Duration | |------------------|-----------| | Child’s Pose | 1 minute |

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9. Core Twists

Overview: Engages the obliques and improves spinal flexibility.
Difficulty Level: Intermediate
Calories Burned: 100-140 calories per 30 minutes
Equipment Needed: Yoga mat
Sets/Reps: 3 sets of 10 twists per side

| Exercise | Reps | Sets | |------------------|-------|------| | Core Twist | 10 per side | 3 |

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10. Final Relaxation (Savasana)

Overview: A calming pose to relax the body and mind after your workout.
Difficulty Level: All levels
Calories Burned: Minimal
Equipment Needed: Yoga mat
Sets/Reps: 1 set of 5 minutes

| Exercise | Duration | |------------------|-----------| | Savasana | 5 minutes |

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These yoga mat workouts provide a comprehensive full-body burn while enhancing flexibility and strength. For those looking for personalized guidance, consider HipTrain’s affordable 1-on-1 live personal training sessions. Our certified trainers can help you optimize your workouts, all from the comfort of your home. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an even more attractive option for busy professionals.