Best Yoga Mat Workouts for a Full-Body Routine at Home 2025

Updated December 2025

Yoga mat workouts are an excellent way to achieve a full-body routine from the comfort of your home. Whether you are a beginner or an experienced yogi, these workouts can help improve flexibility, strength, and overall wellness. Below are the best yoga mat workouts that target various muscle groups while promoting relaxation and mindfulness.

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Breakdown:

• Perform 5 rounds of Sun Salutations.
• Each round consists of:
  • Mountain Pose
  • Forward Bend
  • Plank Pose
  • Cobra Pose
  • Downward Dog

2. Warrior Flow

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 70-100
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Warrior I (30 seconds)
  • Warrior II (30 seconds)
  • Reverse Warrior (30 seconds)
  • Side Angle Pose (30 seconds)

3. Plank to Dolphin

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

Workout Breakdown:

• 3 sets of:
  • Plank (30 seconds)
  • Dolphin Pose (30 seconds)

4. Bridge Pose

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 35-50
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Bridge Pose (hold for 30 seconds)
  • Rest (15 seconds)

5. Seated Forward Bend

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 30-40
Equipment Needed: Yoga mat

Workout Breakdown:

• Hold Seated Forward Bend for 1 minute.
• Repeat for 3 sets with 15-second rests.

6. Cat-Cow Stretch

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

Workout Breakdown:

• Perform 10 rounds of Cat-Cow stretches.

7. Side Plank

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Side Plank (hold for 30 seconds on each side)
  • Rest (15 seconds)

8. Happy Baby Pose

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

Workout Breakdown:

• Hold Happy Baby Pose for 1 minute.
• Repeat for 3 sets with 15-second rests.

9. Corpse Pose

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: 10-20
Equipment Needed: Yoga mat

Workout Breakdown:

• Hold Corpse Pose for 5 minutes at the end of your routine to promote relaxation.

10. Yoga Nidra

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Minimal
Equipment Needed: Yoga mat

Workout Breakdown:

• Practice guided Yoga Nidra for full-body relaxation.

Why Choose Yoga Mat Workouts?

Yoga mat workouts are not only affordable but also incredibly versatile. They can be tailored to fit any skill level and can easily be integrated into your daily routine. Plus, practicing yoga regularly can lead to numerous benefits, including improved flexibility, reduced stress, and enhanced mental clarity.

For those looking to enhance their home fitness journey, consider incorporating live 1-on-1 personal training with HipTrain. With certified personal trainers, you can receive customized guidance while enjoying the affordability of online sessions. Additionally, HipTrain sessions are HSA/FSA approved for eligible expenses, making it an excellent choice for budget-conscious fitness enthusiasts.