Best Yoga Mat Workouts for All Levels 2025

Updated December 2025

Yoga is a fantastic way to improve flexibility, strength, and mental clarity. Whether you are a beginner looking to get started or an advanced practitioner aiming to deepen your practice, there’s a yoga mat workout for you. Here’s a list of the best yoga mat workouts for all levels, with details on equipment, duration, and calories burned.

1. Sun Salutations (Surya Namaskar)

Level: All Levels
Duration: 10 minutes
Calories Burned: ~50
Equipment Needed: Yoga mat

| Reps | Description | |----------|------------------| | 5 rounds | Flow through each pose: Mountain, Forward Fold, Plank, Cobra, Downward Dog, and return to Mountain. |

Tip: Focus on your breath as you move through the poses to enhance relaxation and mindfulness.

2. Basic Hatha Yoga

Level: Beginner
Duration: 30 minutes
Calories Burned: ~150
Equipment Needed: Yoga mat

| Sets | Pose | Duration | |----------|----------|--------------| | 1 | Cat-Cow | 1 minute | | 1 | Warrior I | 1 minute each side | | 1 | Tree Pose | 1 minute each side | | 1 | Child’s Pose | 2 minutes |

Tip: Use blocks to help support your poses if you’re not yet flexible enough.

3. Vinyasa Flow

Level: Intermediate
Duration: 25 minutes
Calories Burned: ~200
Equipment Needed: Yoga mat

| Sets | Sequence | |----------|--------------| | 3 | Flow from Downward Dog to Warrior II, then to Plank and Chaturanga. |

Tip: Keep your movements synchronized with your breath for a more fluid practice.

4. Power Yoga

Level: Advanced
Duration: 45 minutes
Calories Burned: ~400
Equipment Needed: Yoga mat

| Sets | Pose | Duration | |----------|----------|--------------| | 3 | High Lunge | 1 minute each side | | 3 | Crow Pose | 1 minute | | 3 | Side Plank | 30 seconds each side |

Tip: Engage your core to maintain stability in challenging poses.

5. Restorative Yoga

Level: All Levels
Duration: 30 minutes
Calories Burned: ~80
Equipment Needed: Yoga mat, bolster or pillow

| Sets | Pose | Duration | |----------|----------|--------------| | 1 | Supported Child’s Pose | 5 minutes | | 1 | Reclined Bound Angle | 5 minutes | | 1 | Legs-Up-The-Wall | 5 minutes |

Tip: Use props to support your body and help you relax deeper into the poses.

6. Yin Yoga

Level: All Levels
Duration: 40 minutes
Calories Burned: ~100
Equipment Needed: Yoga mat, blocks

| Sets | Pose | Duration | |----------|----------|--------------| | 1 | Butterfly Pose | 5 minutes | | 1 | Pigeon Pose | 5 minutes each side | | 1 | Savasana | 10 minutes |

Tip: Hold each pose for longer to deepen the stretch and improve flexibility.

7. Yoga Sculpt

Level: Intermediate
Duration: 30 minutes
Calories Burned: ~350
Equipment Needed: Yoga mat, light weights

| Sets | Exercise | Duration | |----------|--------------|--------------| | 3 | Squats with Overhead Press | 1 minute | | 3 | Plank with Row | 1 minute | | 3 | Boat Pose | 30 seconds |

Tip: Incorporate weights to enhance strength training within your yoga practice.

8. Chair Yoga

Level: All Levels
Duration: 20 minutes
Calories Burned: ~50
Equipment Needed: Yoga mat, sturdy chair

| Sets | Pose | Duration | |----------|----------|--------------| | 1 | Seated Forward Bend | 2 minutes | | 1 | Seated Twist | 1 minute each side | | 1 | Seated Cat-Cow | 1 minute |

Tip: This is great for those who may have mobility issues or prefer a gentler approach.

9. Core Yoga

Level: Intermediate
Duration: 30 minutes
Calories Burned: ~200
Equipment Needed: Yoga mat

| Sets | Pose | Duration | |----------|----------|--------------| | 3 | Boat Pose | 30 seconds | | 3 | Plank | 1 minute | | 3 | Side Plank | 30 seconds each side |

Tip: Engage your abdominal muscles throughout to maximize your core workout.

10. Yoga for Stress Relief

Level: All Levels
Duration: 30 minutes
Calories Burned: ~100
Equipment Needed: Yoga mat

| Sets | Pose | Duration | |----------|----------|--------------| | 1 | Forward Bend | 5 minutes | | 1 | Seated Meditation | 10 minutes | | 1 | Savasana | 10 minutes |

Tip: Focus on deep breathing to enhance relaxation and reduce stress.

Conclusion

Yoga mat workouts provide a versatile and effective way to stay fit regardless of your experience level. Each of these workouts can be tailored to your needs, making them perfect for anyone. If you're looking for personalized coaching to help you achieve your fitness goals, consider HipTrain, which offers affordable live 1-on-1 video personal training. Plus, it's HSA/FSA approved for eligible expenses, making it a smart choice for your budget.