Best Yoga Mat Workouts for At-Home Practice in 2025

Updated December 2025

Yoga is an excellent way to enhance flexibility, balance, and overall wellness from the comfort of your home. Whether you're a beginner or a seasoned yogi, incorporating yoga mat workouts into your at-home practice can be beneficial. Here are the Best Yoga Mat Workouts to try in 2025:

1. Sun Salutations (Surya Namaskar)

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

Workout Breakdown:

• 5 rounds of Sun Salutation A
• Perform each pose for 5 breaths

| Pose | Duration | |--------------------|--------------| | Mountain Pose | 5 breaths | | Forward Fold | 5 breaths | | Plank | 5 breaths | | Upward Dog | 5 breaths | | Downward Dog | 5 breaths |

2. Warrior Series

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 70-100
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of each pose, holding for 5 breaths

| Pose | Sets | |--------------------|--------------| | Warrior I | 3 sets | | Warrior II | 3 sets | | Warrior III | 3 sets |

3. Balance and Flexibility Flow

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 80-120
Equipment Needed: Yoga mat

Workout Breakdown:

• 1 round of the flow, hold each pose for 5 breaths

| Pose | Duration | |--------------------|--------------| | Tree Pose | 5 breaths | | Eagle Pose | 5 breaths | | Dancer's Pose | 5 breaths |

4. Core Strengthening Routine

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 60-90
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of each pose, holding for 5 breaths

| Pose | Sets | |--------------------|--------------| | Boat Pose | 3 sets | | Plank | 3 sets | | Side Plank | 3 sets |

5. Restorative Yoga Sequence

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: 40-60
Equipment Needed: Yoga mat, bolster (optional)

Workout Breakdown:

• Hold each pose for 5-10 minutes

| Pose | Duration | |--------------------|--------------| | Child's Pose | 5-10 minutes | | Supported Bridge | 5-10 minutes | | Legs Up the Wall | 5-10 minutes |

6. Power Yoga Session

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 200-300
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 rounds of the sequence, flowing continuously

| Pose | Duration | |--------------------|--------------| | Chaturanga | 10 breaths | | Upward Dog | 10 breaths | | Downward Dog | 10 breaths |

7. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Breakdown:

• Hold each pose for 5 breaths

| Pose | Duration | |--------------------|--------------| | Cat-Cow Stretch | 5 breaths | | Seated Forward Bend | 5 breaths | | Corpse Pose | 5-10 minutes |

8. Yin Yoga for Flexibility

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60
Equipment Needed: Yoga mat, blocks (optional)

Workout Breakdown:

• Hold each pose for 3-5 minutes

| Pose | Duration | |--------------------|--------------| | Butterfly Pose | 3-5 minutes | | Dragon Pose | 3-5 minutes | | Sphinx Pose | 3-5 minutes |

9. Yoga for Athletes

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 70-100
Equipment Needed: Yoga mat

Workout Breakdown:

• 2 sets of each pose, holding for 5 breaths

| Pose | Sets | |--------------------|--------------| | Pigeon Pose | 2 sets | | Low Lunge | 2 sets | | Revolved Lunge | 2 sets |

10. Morning Yoga Wake-Up

Duration: 10-15 minutes
Difficulty Level: Beginner
Calories Burned: 20-40
Equipment Needed: Yoga mat

Workout Breakdown:

• 1 round of the sequence, holding each pose for 3-5 breaths

| Pose | Duration | |--------------------|--------------| | Cat-Cow Stretch | 3-5 breaths | | Downward Dog | 3-5 breaths | | Sun Salutation | 3-5 breaths |

Incorporating these yoga mat workouts into your routine can help enhance your flexibility, strength, and balance. For those seeking personalized guidance, consider trying HipTrain. They offer live 1-on-1 video personal training sessions with certified trainers at affordable prices, making it easy to fit yoga into your busy schedule. Plus, you can use your HSA/FSA for eligible expenses!