Best Yoga Mat Workouts for a Full-Body Burn 2025

Looking to get a full-body burn right from the comfort of your own home? Yoga mat workouts are an excellent way to build strength, flexibility, and endurance. Whether you're a beginner or an experienced yogi, these workouts will help you tone your entire body while enjoying the benefits of yoga. Updated January 2026, here are the best yoga mat workouts for a full-body burn in 2025.

1. Sun Salutations (Surya Namaskar)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 50-70
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | |-----|-----------------------|--------------| | 1 | Sun Salutation A | 5 rounds | | 2 | Sun Salutation B | 5 rounds |

2. Plank to Downward Dog

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Plank to Downward Dog | 1 minute | 5 |

3. Warrior Flow

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 100-120
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Warrior I to Warrior II | 1 minute | 5 | | 2 | Reverse Warrior | 1 minute | 5 |

4. Boat Pose to Low Boat

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Boat Pose | 30 seconds | 3 | | 2 | Low Boat | 30 seconds | 3 |

5. Bridge Pose

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Bridge Pose | 1 minute | 5 |

6. Side Plank Series

• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Side Plank | 30 seconds | 3 | | 2 | Side Plank with Leg Lift | 30 seconds | 3 |

7. Seated Forward Bend

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Seated Forward Bend | 1 minute | 3 |

8. Happy Baby Pose

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 15-25
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Happy Baby Pose | 1 minute | 3 |

9. Core Twists

• Duration: 7 minutes
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Seated Core Twists | 1 minute | 5 |

10. Cool Down with Child’s Pose

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 10-20
• Equipment Needed: Yoga mat

Workout Table: | Set | Exercise | Duration | Reps | |-----|-----------------------|--------------|------| | 1 | Child’s Pose | 1 minute | 5 |

Conclusion

These yoga mat workouts are perfect for achieving a full-body burn while enhancing your flexibility and strength. Incorporate them into your weekly routine for optimal results. For personalized guidance and to ensure you’re performing each exercise correctly, consider trying HipTrain. With live 1-on-1 video personal training, affordable pricing, and certified trainers, you can elevate your workout experience right from home. Plus, our services are HSA/FSA approved for eligible expenses!