Best Yoga Mat Workouts for All Levels

Updated January 2026

Yoga mat workouts are a fantastic way to improve flexibility and strength from the comfort of your own home. Whether you're a beginner or an advanced practitioner, there are plenty of options to suit your level. In this list, we’ll cover the best yoga mat workouts that can be tailored to all fitness levels, including details on duration, reps, and calories burned.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Difficulty Level: Beginner
Calories Burned: 30-50 per session
Equipment Needed: Yoga mat

Sun Salutations are a fundamental sequence in many yoga practices. This flow increases blood circulation and warms up the body.

Workout Table

| Exercise | Reps | |--------------------|------| | Mountain Pose | 1 | | Forward Fold | 1 | | Plank | 1 | | Upward Facing Dog | 1 | | Downward Facing Dog| 1 |

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2. Warrior Series (Virabhadrasana)

Duration: 10-15 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70 per session
Equipment Needed: Yoga mat

The Warrior Series builds strength in the legs and core, enhancing balance and stability.

Workout Table

| Exercise | Sets | Duration | |-----------------------|------|----------| | Warrior I | 3 | 30 seconds | | Warrior II | 3 | 30 seconds | | Warrior III | 3 | 30 seconds |

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3. Bridge Pose (Setu Bandhasana)

Duration: 5-10 minutes
Difficulty Level: Beginner
Calories Burned: 20-30 per session
Equipment Needed: Yoga mat

Bridge Pose strengthens the back and opens the chest, making it ideal for beginners.

Workout Table

| Exercise | Sets | Reps | |--------------------|------|------| | Bridge Pose | 4 | 10-15 |

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4. Plank Variations

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60 per session
Equipment Needed: Yoga mat

Plank variations engage multiple muscle groups, providing a full-body workout.

Workout Table

| Exercise | Sets | Duration | |--------------------|------|----------| | Standard Plank | 3 | 30 seconds | | Side Plank | 3 | 30 seconds each side | | Plank with Leg Lift | 3 | 10 lifts each leg |

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5. Seated Forward Bend (Paschimottanasana)

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

This pose stretches the hamstrings and spine, improving flexibility.

Workout Table

| Exercise | Sets | Duration | |--------------------|------|----------| | Seated Forward Bend | 3 | 1 minute hold |

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6. Child’s Pose (Balasana)

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

Child’s Pose is a restorative posture that promotes relaxation and stretches the back.

Workout Table

| Exercise | Sets | Duration | |--------------------|------|----------| | Child’s Pose | 3 | 1-2 minutes hold |

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7. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 30-40 per session
Equipment Needed: Yoga mat

Pigeon Pose opens the hips and stretches the glutes, enhancing flexibility.

Workout Table

| Exercise | Sets | Duration | |--------------------|------|----------| | Pigeon Pose | 2 | 1 minute each side |

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8. Core Strengthening Sequence

Duration: 10-15 minutes
Difficulty Level: Intermediate
Calories Burned: 50-80 per session
Equipment Needed: Yoga mat

This sequence targets core muscles, improving overall stability and strength.

Workout Table

| Exercise | Sets | Reps | |--------------------------|------|------| | Boat Pose | 3 | 10-15 | | Bicycle Crunches | 3 | 10-15 | | Leg Raises | 3 | 10-15 |

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9. Yoga Flow for Flexibility

Duration: 20-30 minutes
Difficulty Level: All Levels
Calories Burned: 100-150 per session
Equipment Needed: Yoga mat

This flow blends various poses to enhance both flexibility and relaxation.

Workout Table

| Exercise | Duration | |--------------------|----------| | Sun Salutation | 5 minutes | | Warrior Series | 10 minutes | | Seated Forward Bend | 5 minutes | | Child’s Pose | 5 minutes |

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10. Cool Down and Meditation

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

Finish your workout with a cool down and meditation to promote relaxation.

Workout Table

| Exercise | Duration | |--------------------|----------| | Lying Down Relaxation | 5 minutes | | Guided Meditation | 5 minutes |

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Incorporating these yoga mat workouts into your routine can help improve your flexibility and strength, all while enjoying the benefits of home workouts. For personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions, which can be tailored to fit your specific needs and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.