Best Yoga Mat Workouts for Full Body Fitness at Home

If you're looking to enhance your home fitness routine, yoga mat workouts are an excellent way to build strength, improve flexibility, and achieve a full-body workout. Updated January 2026, we’ve compiled a list of the best yoga mat workouts that you can easily incorporate into your daily routine, all from the comfort of your home.

1. Sun Salutations (Surya Namaskar)

Description: A series of poses that flow together to warm up the body.
Duration: 5-10 minutes
Calories Burned: Approximately 50-100 calories
Difficulty Level: Beginner to Intermediate
Equipment Needed: Yoga mat

| Move | Reps | Sets | |--------------------|--------|------| | Mountain Pose | 1 | 1 | | Forward Fold | 1 | 1 | | Plank | 1 | 1 | | Cobra Pose | 1 | 1 | | Downward Dog | 1 | 1 |

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2. Warrior Sequence

Description: Builds strength in the legs, core, and arms while enhancing balance.
Duration: 15 minutes
Calories Burned: Approximately 100-150 calories
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

| Move | Reps | Sets | |--------------------|--------|------| | Warrior I | 5 breaths | 2 | | Warrior II | 5 breaths | 2 | | Reverse Warrior | 5 breaths | 2 |

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3. Plank Variations

Description: Focuses on core strength and stability.
Duration: 10 minutes
Calories Burned: Approximately 80-120 calories
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

| Move | Duration | Sets | |--------------------|----------|------| | Standard Plank | 30 seconds | 3 | | Side Plank | 30 seconds each side | 3 | | Plank to Downward Dog | 30 seconds | 3 |

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4. Glute Bridges

Description: Strengthens the glutes and lower back.
Duration: 10 minutes
Calories Burned: Approximately 50-70 calories
Difficulty Level: Beginner
Equipment Needed: Yoga mat

| Move | Reps | Sets | |--------------------|--------|------| | Glute Bridge | 15 | 3 | | Single-Leg Bridge | 10 each leg | 2 |

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5. Seated Forward Bend (Paschimottanasana)

Description: Enhances flexibility in the hamstrings and spine.
Duration: 5 minutes
Calories Burned: Approximately 30-50 calories
Difficulty Level: Beginner
Equipment Needed: Yoga mat

| Move | Duration | Sets | |--------------------|----------|------| | Seated Forward Bend | 1 minute | 3 |

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6. Cat-Cow Stretch

Description: Improves spinal flexibility and relieves back tension.
Duration: 5 minutes
Calories Burned: Approximately 20-40 calories
Difficulty Level: All Levels
Equipment Needed: Yoga mat

| Move | Duration | Sets | |--------------------|----------|------| | Cat Pose | 30 seconds | 2 | | Cow Pose | 30 seconds | 2 |

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7. Boat Pose (Navasana)

Description: Strengthens the core and hip flexors.
Duration: 5 minutes
Calories Burned: Approximately 40-60 calories
Difficulty Level: Intermediate
Equipment Needed: Yoga mat

| Move | Duration | Sets | |--------------------|----------|------| | Boat Pose | 30 seconds | 3 |

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8. Cool Down with Child’s Pose

Description: A restorative pose to relax the body and mind.
Duration: 5 minutes
Calories Burned: Approximately 10-20 calories
Difficulty Level: All Levels
Equipment Needed: Yoga mat

| Move | Duration | Sets | |--------------------|----------|------| | Child's Pose | 1-2 minutes | 1 |

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Conclusion

These yoga mat workouts are perfect for achieving full-body fitness at home, enhancing both strength and flexibility. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers, making it easier to stay on track with your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you can invest in your health without breaking the bank.