Best Yoga Mat Workouts for a Home Routine 2025

Updated December 2025

Yoga is not just a way to enhance flexibility and strength; it also offers numerous mental and physical benefits. With the rise of home workouts, yoga mat workouts have become increasingly popular for their accessibility and effectiveness. Here’s a list of the best yoga mat workouts that you can easily incorporate into your home routine.

1. Sun Salutations (Surya Namaskar)

Description: A dynamic sequence that warms up the body and boosts energy levels.

• Duration: 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-100 calories

| Exercise | Sets | Reps | |-----------|------|------| | Sun Salutation A | 3 | 5 |

2. Warrior Sequence (Virabhadrasana)

Description: Builds strength in the legs and core while enhancing focus.

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100-150 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Warrior I | 2 | 30 seconds each side | | Warrior II | 2 | 30 seconds each side | | Warrior III | 2 | 30 seconds each side |

3. Downward Dog to Upward Dog Flow

Description: Strengthens the upper body and stretches the spine.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50-75 calories

| Exercise | Sets | Reps | |-----------|------|------| | Downward Dog to Upward Dog | 3 | 10 |

4. Bridge Pose (Setu Bandhasana)

Description: Opens the chest and strengthens the back and glutes.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 30-50 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Bridge Pose | 3 | 30 seconds |

5. Tree Pose (Vrksasana)

Description: Improves balance and stability while calming the mind.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-40 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Tree Pose | 3 | 30 seconds each side |

6. Seated Forward Bend (Paschimottanasana)

Description: Stretches the spine, hamstrings, and calms the mind.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 30-50 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Seated Forward Bend | 3 | 30 seconds |

7. Plank to Chaturanga Flow

Description: Strengthens the core and arms, enhancing overall stability.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50-80 calories

| Exercise | Sets | Reps | |-----------|------|------| | Plank to Chaturanga | 3 | 10 |

8. Child's Pose (Balasana)

Description: A restorative pose that promotes relaxation and stress relief.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 10-20 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Child's Pose | 3 | 1 minute |

9. Corpse Pose (Savasana)

Description: Essential for relaxation and integrating the benefits of your practice.

• Duration: 5-10 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 10-15 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Corpse Pose | 1 | 5-10 minutes |

10. Yoga Nidra

Description: A guided meditation that promotes deep relaxation and stress relief.

• Duration: 20-30 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 20-30 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Yoga Nidra | 1 | 20-30 minutes |

Conclusion

Incorporating these yoga mat workouts into your home routine can significantly enhance your physical and mental well-being. With HipTrain, you can take your practice to the next level with affordable personal training tailored to your unique needs. Our certified trainers offer live 1-on-1 video sessions, ensuring you get the guidance you need right from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart investment in your health.

Embrace the benefits of yoga and make your home workout routine effective and enjoyable with these fantastic yoga mat workouts!