Best Yoga Mat Workouts for Full-Body Strength at Home 2025

Updated December 2025

Yoga mat workouts are an excellent way to build full-body strength without the need for extensive equipment. Using just a yoga mat, you can perform various exercises that target multiple muscle groups, improve flexibility, and enhance your overall fitness. Here are the best yoga mat workouts to help you achieve full-body strength at home.

1. Plank to Downward Dog

• Sets: 3
• Reps: 10
• Duration: 30 seconds hold in Downward Dog
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~50 per session

How to Perform: Start in a plank position, then push back into Downward Dog. Hold for 30 seconds, return to plank.

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2. Warrior II to Reverse Warrior

• Sets: 3
• Reps: 10 each side
• Duration: 5 breaths in each pose
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~70 per session

How to Perform: From Warrior II, transition smoothly into Reverse Warrior, holding each pose for five breaths.

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3. Boat Pose

• Sets: 3
• Reps: 15
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~60 per session

How to Perform: Sit on your mat, lift your legs, and balance on your sit bones while keeping your back straight.

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4. Bridge Pose

• Sets: 3
• Reps: 15
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~40 per session

How to Perform: Lie on your back, bend your knees, and lift your hips towards the ceiling, squeezing your glutes.

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5. Side Plank

• Sets: 3
• Reps: 10 each side
• Duration: Hold for 20 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~50 per session

How to Perform: From plank, rotate to one side, stacking your feet and raising one arm towards the sky.

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6. Lizard Pose

• Sets: 3
• Reps: 5 each side
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Advanced
• Calories Burned: ~80 per session

How to Perform: Step one foot outside your hand in a low lunge, lowering your hips while keeping your back leg straight.

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7. Dolphin Pose

• Sets: 3
• Reps: 10
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~50 per session

How to Perform: Start in a forearm plank, then lift your hips up and back, keeping your forearms on the ground.

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8. Chair Pose

• Sets: 3
• Reps: 15
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~40 per session

How to Perform: Stand with feet together, bend your knees as if sitting in a chair, and raise your arms overhead.

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9. Seated Forward Bend

• Sets: 3
• Reps: 10
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~30 per session

How to Perform: Sit with legs extended, reach forward to touch your toes, and breathe deeply.

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10. Supine Twist

• Sets: 3
• Reps: 5 each side
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~30 per session

How to Perform: Lie on your back, drop your knees to one side while keeping your shoulders on the mat.

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Conclusion

Incorporating these yoga mat workouts into your routine will help you build full-body strength right from the comfort of your home. You can easily adjust the intensity by increasing the reps or duration as you progress.

For personalized training that fits your schedule and budget, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions that are affordable compared to traditional gyms and eligible for HSA/FSA expenses.