Best Yoga Mat Workouts for Flexibility and Strength at Home

Updated January 2026

Yoga mat workouts are a fantastic way to build flexibility and strength from the comfort of your home. They require minimal equipment—just your yoga mat—and can be tailored to fit any fitness level. Here’s a curated list of the best yoga mat workouts to enhance your strength and flexibility in 2025.

1. Sun Salutations (Surya Namaskar)

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 10 minutes
• Calories Burned: 50-100

Workout Details:

• Perform 5 rounds of Sun Salutations, holding each pose for 3 breaths.

| Pose | Duration (Breaths) | |---------------------|--------------------| | Mountain Pose | 3 | | Forward Fold | 3 | | Plank | 3 | | Cobra Pose | 3 | | Downward Dog | 3 |

2. Warrior Sequence

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 15 minutes
• Calories Burned: 100-150

Workout Details:

• Hold each Warrior pose for 5 breaths, transitioning smoothly between poses.

| Pose | Duration (Breaths) | |---------------------|--------------------| | Warrior I | 5 | | Warrior II | 5 | | Reverse Warrior | 5 | | Side Angle Pose | 5 |

3. Yoga Flow

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 20 minutes
• Calories Burned: 120-180

Workout Details:

• Combine poses in a continuous flow, holding each for 3-5 breaths.

| Pose | Duration (Breaths) | |---------------------|--------------------| | Cat-Cow | 5 | | Downward Dog | 5 | | Plank | 5 | | Chaturanga | 5 | | Upward Facing Dog | 5 |

4. Balance and Strength Series

• Equipment Needed: Yoga mat
• Difficulty Level: Advanced
• Duration: 25 minutes
• Calories Burned: 150-200

Workout Details:

• Focus on balancing poses, holding each for 5 breaths.

| Pose | Duration (Breaths) | |---------------------|--------------------| | Tree Pose | 5 | | Eagle Pose | 5 | | Warrior III | 5 | | Half Moon Pose | 5 |

5. Core Strength Routine

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 15 minutes
• Calories Burned: 100-150

Workout Details:

• Perform each exercise for 30 seconds, with 15 seconds rest between.

| Exercise | Sets | Duration (Seconds) | |---------------------|------|--------------------| | Boat Pose | 3 | 30 | | Plank | 3 | 30 | | Side Plank | 3 | 30 | | Bridge Pose | 3 | 30 |

6. Flexibility Focus

• Equipment Needed: Yoga mat
• Difficulty Level: All Levels
• Duration: 20 minutes
• Calories Burned: 80-120

Workout Details:

• Hold each stretch for 30 seconds to deepen flexibility.

| Stretch | Duration (Seconds) | |---------------------|--------------------| | Seated Forward Bend | 30 | | Pigeon Pose | 30 | | Butterfly Stretch | 30 | | Lizard Pose | 30 |

7. Restorative Yoga

• Equipment Needed: Yoga mat, optional cushions/blocks
• Difficulty Level: All Levels
• Duration: 30 minutes
• Calories Burned: 50-70

Workout Details:

• Hold each restorative pose for 3-5 minutes.

| Pose | Duration (Minutes) | |---------------------|--------------------| | Child's Pose | 5 | | Supported Bridge | 5 | | Legs Up the Wall | 5 | | Savasana | 10 |

8. HIIT Yoga Fusion

• Equipment Needed: Yoga mat
• Difficulty Level: Advanced
• Duration: 20 minutes
• Calories Burned: 200-300

Workout Details:

• Perform each yoga pose followed by a high-intensity movement for 30 seconds.

| Activity | Sets | Duration (Seconds) | |---------------------|------|--------------------| | Warrior II + Jumping Jacks | 3 | 30 | | Downward Dog + Burpees | 3 | 30 | | Plank + Mountain Climbers | 3 | 30 |

9. Pilates Yoga Blend

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 25 minutes
• Calories Burned: 150-200

Workout Details:

• Combine Pilates core work with yoga poses.

| Exercise | Sets | Duration (Seconds) | |---------------------|------|--------------------| | Pilates 100 | 3 | 30 | | Teaser Pose | 3 | 30 | | Downward Dog to Plank | 3 | 30 | | Leg Lifts | 3 | 30 |

10. Morning Energizer

• Equipment Needed: Yoga mat
• Difficulty Level: All Levels
• Duration: 15 minutes
• Calories Burned: 60-100

Workout Details:

• A quick routine to kickstart your day.

| Pose | Duration (Seconds) | |---------------------|--------------------| | Cat-Cow | 30 | | Downward Dog | 30 | | Forward Fold | 30 | | Sun Salutation | 3 rounds |

Why Choose HipTrain for Your Yoga Journey?

With HipTrain, you can access live 1-on-1 video personal training that makes practicing yoga easier and more effective. Our certified personal trainers specialize in yoga and can guide you through each session, ensuring you get the most out of your workouts. Plus, we offer affordable pricing compared to traditional gyms, and our services are HSA/FSA approved for eligible expenses.