Best Yoga Mat Workouts for Full-Body Toning 2026

Updated January 2026

Yoga mat workouts are an excellent way to achieve full-body toning, especially for those who prefer to exercise at home. Whether you're a beginner or looking to refresh your routine, these workouts can help you build strength, flexibility, and endurance. Here are the best yoga mat workouts for full-body toning in 2026.

1. Sun Salutations (Surya Namaskar)

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: Approximately 50-70

How to Perform:

• Begin in Mountain Pose (Tadasana).
• Inhale and reach your arms overhead.
• Exhale and fold forward into Forward Bend (Uttanasana).
• Step back into Plank, lower to Chaturanga, and push up to Upward Facing Dog (Urdhva Mukha Svanasana).
• Flow back into Downward Facing Dog (Adho Mukha Svanasana).
• Repeat for 5 cycles.

2. Warrior Series (Virabhadrasana)

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: Approximately 80-100

How to Perform:

• Start in Downward Facing Dog.
• Step forward with your right foot into Warrior I (Virabhadrasana I).
• Transition to Warrior II (Virabhadrasana II) and then Reverse Warrior (Virabhadrasana II).
• Hold each pose for 5 breaths, then switch sides.

3. Plank Variations

Difficulty Level: Intermediate
Duration: 10 minutes
Calories Burned: Approximately 60-80

How to Perform:

• Start in a high plank position.
• Hold for 30 seconds, then transition to Side Plank (Vasisthasana) for 15 seconds on each side.
• Return to high plank and perform 10 Plank Jacks (jumping feet in and out).
• Repeat for 3 sets.

4. Glute Bridges

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: Approximately 50-60

How to Perform:

• Lie on your back with knees bent and feet on the mat.
• Lift your hips to create a straight line from shoulders to knees.
• Hold for 3 seconds, lower, and repeat for 15 reps.
• Perform 3 sets.

5. Boat Pose (Navasana)

Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: Approximately 30-40

How to Perform:

• Sit on the mat, lean back slightly, and lift your legs off the ground.
• Hold your arms parallel to the floor.
• Maintain for 30 seconds, rest, and repeat for 5 rounds.

6. Downward Dog to Plank Flow

Difficulty Level: Intermediate
Duration: 10 minutes
Calories Burned: Approximately 70-90

How to Perform:

• Start in Downward Facing Dog.
• Shift your weight forward into a plank, hold for 5 seconds.
• Flow back to Downward Dog.
• Repeat for 10 reps.

7. Lateral Lunges

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: Approximately 40-60

How to Perform:

• Stand with feet together.
• Step to the right, bending the right knee while keeping the left leg straight.
• Return to center and repeat on the left side.
• Perform 10 reps on each side for 3 sets.

8. Seated Forward Bend (Paschimottanasana)

Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 20-30

How to Perform:

• Sit with your legs extended.
• Inhale and reach your arms overhead.
• Exhale and fold forward, reaching for your feet.
• Hold for 30 seconds.

9. Tree Pose (Vrksasana)

Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 15-25

How to Perform:

• Stand tall, shift weight to one leg.
• Place the opposite foot on the inner thigh or calf (avoid the knee).
• Hold for 30 seconds, switch sides.

10. Child’s Pose (Balasana)

Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 10-20

How to Perform:

• Kneel on the mat, sit back on your heels, and reach your arms forward.
• Relax your forehead on the mat and breathe deeply.
• Hold for 1-2 minutes.

Summary Table of Yoga Mat Workouts

| Workout | Duration | Difficulty Level | Calories Burned | |----------------------|-----------|------------------|------------------| | Sun Salutations | 10 mins | Beginner | 50-70 | | Warrior Series | 15 mins | Intermediate | 80-100 | | Plank Variations | 10 mins | Intermediate | 60-80 | | Glute Bridges | 10 mins | Beginner | 50-60 | | Boat Pose | 5 mins | Intermediate | 30-40 | | Downward Dog to Plank| 10 mins | Intermediate | 70-90 | | Lateral Lunges | 10 mins | Beginner | 40-60 | | Seated Forward Bend | 5 mins | Beginner | 20-30 | | Tree Pose | 5 mins | Beginner | 15-25 | | Child’s Pose | 5 mins | Beginner | 10-20 |

In 2026, you can easily incorporate these yoga mat workouts into your weekly routine for effective full-body toning. For personalized guidance and a structured fitness plan tailored to your needs, consider HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.