Best Yoga Mat Workouts for Full Body Strength 2025

Updated December 2025

If you're looking to build full-body strength while enjoying the convenience of home workouts, yoga mat workouts are an excellent choice. These workouts not only enhance strength but also improve flexibility and balance. Here's a curated list of the best yoga mat workouts for full body strength in 2025, perfect for all fitness levels.

1. Plank to Downward Dog

• Duration: 30 seconds
• Sets: 3
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Benefits: Strengthens core, shoulders, and hamstrings.

How to Perform:

1. Start in a plank position.
2. Push your hips back and up into Downward Dog.
3. Return to plank.
4. Repeat for 30 seconds.

2. Warrior II to Reverse Warrior

• Duration: 30 seconds each side
• Sets: 3
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Benefits: Builds leg strength and stability.

How to Perform:

1. Stand with legs apart, right foot forward.
2. Bend the right knee, arms extended.
3. Transition to Reverse Warrior by straightening the front leg and reaching back.
4. Switch sides after 30 seconds.

3. Chair Pose (Utkatasana)

• Duration: 30 seconds
• Sets: 3
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Benefits: Strengthens thighs, calves, and back.

How to Perform:

1. Stand with feet together.
2. Bend knees and lower your hips as if sitting in a chair.
3. Raise arms overhead and hold for 30 seconds.

4. Bridge Pose

• Duration: 30 seconds
• Sets: 3
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Benefits: Strengthens the glutes and lower back.

How to Perform:

1. Lie on your back with knees bent.
2. Press feet into the mat and lift your hips.
3. Hold for 30 seconds, squeezing your glutes.

5. Side Plank

• Duration: 20 seconds each side
• Sets: 3
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Benefits: Strengthens obliques and shoulders.

How to Perform:

1. Lie on your side, legs stacked.
2. Lift your body onto one forearm.
3. Hold for 20 seconds, then switch sides.

6. Cat-Cow Stretch

• Duration: 1 minute
• Sets: 3
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Benefits: Improves spinal flexibility and core strength.

How to Perform:

1. Start on all fours.
2. Inhale, arch your back (Cow).
3. Exhale, round your back (Cat).
4. Repeat for 1 minute.

7. Lunge to Twist

• Duration: 30 seconds each side
• Sets: 3
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Benefits: Builds leg strength and core stability.

How to Perform:

1. Step forward into a lunge with your right leg.
2. Twist your torso to the right.
3. Return to standing and switch sides after 30 seconds.

8. Bird-Dog

• Duration: 30 seconds
• Sets: 3
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Benefits: Enhances core stability and balance.

How to Perform:

1. Start on all fours.
2. Extend your right arm and left leg simultaneously.
3. Hold for a moment, then switch sides.

9. Seated Forward Fold

• Duration: 1 minute
• Sets: 3
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Benefits: Stretches the hamstrings and improves flexibility.

How to Perform:

1. Sit with legs extended.
2. Inhale and lengthen your spine.
3. Exhale and reach for your toes.

10. Sun Salutation Sequence

• Duration: 5 minutes
• Sets: 1
• Calories Burned: 100-150
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Benefits: Full-body workout that enhances strength and flexibility.

How to Perform:

1. Start in Mountain Pose.
2. Inhale, reach arms overhead.
3. Exhale, fold forward.
4. Step back into plank, lower down, then upward dog.
5. Return to Downward Dog and hold for 5 breaths.

Summary Table of Yoga Mat Workouts

| Workout | Duration | Sets | Difficulty Level | Calories Burned | |-----------------------|--------------|------|------------------|------------------| | Plank to Downward Dog | 30 seconds | 3 | Beginner | 60-80 | | Warrior II | 30 seconds | 3 | Beginner | 50-70 | | Chair Pose | 30 seconds | 3 | Beginner | 40-60 | | Bridge Pose | 30 seconds | 3 | Beginner | 40-60 | | Side Plank | 20 seconds | 3 | Intermediate | 50-70 | | Cat-Cow Stretch | 1 minute | 3 | Beginner | 30-50 | | Lunge to Twist | 30 seconds | 3 | Intermediate | 60-80 | | Bird-Dog | 30 seconds | 3 | Beginner | 40-60 | | Seated Forward Fold | 1 minute | 3 | Beginner | 30-50 | | Sun Salutation | 5 minutes | 1 | Beginner | 100-150 |

With the right yoga mat workouts, you can easily build full-body strength from the comfort of your home. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you achieve your fitness goals with flexible scheduling and HSA/FSA eligibility for eligible expenses.