Best Yoga Mat Workouts for All Levels to Try at Home

Updated December 2025

Yoga mat workouts are an excellent way to enhance strength, flexibility, and mindfulness—all from the comfort of your home. Whether you're a beginner or an experienced yogi, these workouts cater to all fitness levels and can be easily incorporated into your daily routine. Below are the best yoga mat workouts to try at home:

1. Sun Salutations (Surya Namaskar)

• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: Approximately 30 calories
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|--------|----------| | Mountain Pose | 1 | 1 min | | Forward Bend | 1 | 1 min | | Plank | 1 | 30 sec | | Cobra Pose | 1 | 30 sec | | Downward Dog | 1 | 1 min | | Repeat Sequence | 3 | 3 mins |

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2. Warrior Series (Virabhadrasana)

• Difficulty Level: Intermediate
• Duration: 10 minutes
• Calories Burned: Approximately 50 calories
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Warrior I | 5 | 30 sec | | Warrior II | 5 | 30 sec | | Warrior III | 5 | 30 sec | | Repeat on other side | 5 | 3 mins |

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3. Balance Poses (Tree Pose & Eagle Pose)

• Difficulty Level: Intermediate
• Duration: 8 minutes
• Calories Burned: Approximately 40 calories
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Tree Pose | 5 | 30 sec | | Eagle Pose | 5 | 30 sec | | Repeat on other side | 5 | 2 mins |

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4. Core Strengthening Flow

• Difficulty Level: Intermediate
• Duration: 15 minutes
• Calories Burned: Approximately 80 calories
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Boat Pose | 5 | 30 sec | | Plank | 5 | 30 sec | | Side Plank | 5 | 30 sec | | Repeat on other side | 5 | 3 mins |

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5. Restorative Yoga

• Difficulty Level: Beginner
• Duration: 20 minutes
• Calories Burned: Approximately 25 calories
• Equipment Needed: Yoga mat, blanket

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Child’s Pose | 1 | 5 min | | Supported Bridge | 1 | 5 min | | Legs Up the Wall | 1 | 5 min | | Savasana | 1 | 5 min |

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6. Power Yoga Flow

• Difficulty Level: Advanced
• Duration: 30 minutes
• Calories Burned: Approximately 200 calories
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Chaturanga Dandasana | 5 | 30 sec | | Upward Facing Dog | 5 | 30 sec | | Downward Facing Dog | 5 | 30 sec | | Repeat Sequence | 5 | 10 mins |

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7. Flexibility Routine

• Difficulty Level: All Levels
• Duration: 15 minutes
• Calories Burned: Approximately 40 calories
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Seated Forward Bend | 1 | 2 min | | Butterfly Stretch | 1 | 2 min | | Pigeon Pose | 1 | 2 min | | Supine Twist | 1 | 2 min | | Savasana | 1 | 5 min |

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8. Yoga for Stress Relief

• Difficulty Level: Beginner
• Duration: 15 minutes
• Calories Burned: Approximately 30 calories
• Equipment Needed: Yoga mat, pillow

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Cat-Cow Stretch | 5 | 2 min | | Seated Forward Bend | 1 | 3 min | | Legs Up the Wall | 1 | 5 min | | Savasana | 1 | 5 min |

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9. Chair Yoga

• Difficulty Level: All Levels
• Duration: 10 minutes
• Calories Burned: Approximately 20 calories
• Equipment Needed: Sturdy chair, yoga mat

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Seated Mountain Pose | 1 | 1 min | | Seated Twist | 5 | 30 sec | | Forward Bend | 1 | 1 min | | Ankle Rolls | 5 | 30 sec |

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10. Meditation and Breathing Exercises

• Difficulty Level: All Levels
• Duration: 10 minutes
• Calories Burned: Approximately 10 calories
• Equipment Needed: Yoga mat, quiet space

Workout Table: | Move | Reps | Duration | |------------------------|------|----------| | Deep Breathing | 1 | 5 min | | Guided Visualization | 1 | 5 min |

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Incorporating these yoga mat workouts into your routine can help you achieve your fitness goals while enhancing your mental well-being. For personalized guidance and to elevate your practice, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these routines to your specific needs, offering flexible scheduling to fit your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!