Best Yoga Mat Workouts for Full-Body Fitness

Updated January 2026

Yoga mat workouts are an excellent way to achieve full-body fitness from the comfort of your home. They combine strength, flexibility, and balance, making them perfect for anyone looking to enhance their overall health. Below are the best yoga mat workouts that you can easily integrate into your routine.

1. Sun Salutations (Surya Namaskar)

Overview: This sequence warms up the body, improves flexibility, and enhances circulation.

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

Workout Table: | Step | Reps/Duration | |--------------------|----------------| | Mountain Pose | 1 | | Forward Bend | 1 | | Plank Pose | 1 | | Cobra Pose | 1 | | Downward Dog | 1 | | Repeat | 3-5 cycles |

2. Warrior Series (Virabhadrasana)

Overview: Strengthens legs, core, and improves balance.

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

Workout Table: | Pose | Duration (each) | |--------------------|-----------------| | Warrior I | 30 seconds | | Warrior II | 30 seconds | | Reverse Warrior | 30 seconds | | Repeat on other side | 2 minutes total |

3. Boat Pose (Navasana)

Overview: Targets the core and improves balance.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 20-40
• Equipment Needed: Yoga mat

Workout Table: | Set | Reps | |--------------------|----------------| | Hold Boat Pose | 30 seconds | | Rest | 15 seconds | | Repeat | 4-5 times |

4. Plank Variations

Overview: Engages the entire body while improving core strength.

• Duration: 8 minutes
• Difficulty Level: Advanced
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Workout Table: | Variation | Duration | |--------------------|-----------------| | Standard Plank | 30 seconds | | Side Plank (each side) | 30 seconds | | Plank to Push-Up | 1 minute | | Repeat | 3-4 times |

5. Bridge Pose (Setu Bandhasana)

Overview: Strengthens the back, glutes, and legs.

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

Workout Table: | Set | Reps | |--------------------|----------------| | Hold Bridge Pose | 30 seconds | | Rest | 15 seconds | | Repeat | 5-6 times |

6. Pigeon Pose (Eka Pada Rajakapotasana)

Overview: Opens the hips and stretches the glutes.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Workout Table: | Side | Duration | |--------------------|-----------------| | Pigeon Pose (each side) | 1 minute | | Transition to other side | 30 seconds |

7. Downward Dog to Cobra Flow

Overview: Enhances flexibility and strengthens the arms and back.

• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Workout Table: | Flow | Duration | |--------------------|-----------------| | Downward Dog | 30 seconds | | Transition to Cobra | 30 seconds | | Repeat | 4-5 times |

8. Chair Pose (Utkatasana)

Overview: Strengthens thighs and core while improving balance.

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

Workout Table: | Set | Duration | |--------------------|-----------------| | Hold Chair Pose | 30 seconds | | Rest | 15 seconds | | Repeat | 5-6 times |

9. Side-Lying Leg Lifts

Overview: Targets the outer thighs and glutes.

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

Workout Table: | Side | Reps | |--------------------|----------------| | Leg Lifts (each side) | 15-20 reps | | Rest | 15 seconds | | Repeat | 3-4 times |

10. Savasana (Corpse Pose)

Overview: Essential for relaxation and recovery.

• Duration: 5 minutes
• Difficulty Level: All levels
• Calories Burned: 5-10
• Equipment Needed: Yoga mat

Workout Table: | Step | Duration | |--------------------|-----------------| | Relax in Savasana | 5 minutes |

Incorporating these yoga mat workouts into your routine will help you achieve full-body fitness while being budget-friendly. For personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions. Enjoy the flexibility of scheduling that accommodates your busy lifestyle, and remember that HipTrain sessions are HSA/FSA approved for eligible expenses!