Best Yoga Mat Workouts for Full-Body Toning at Home

Updated December 2025

Yoga mat workouts are an excellent way to achieve full-body toning without needing a lot of equipment or space. Whether you're a beginner or an experienced yogi, these workouts can help strengthen and tone your muscles while improving flexibility and balance. Here’s a list of the best yoga mat workouts you can do at home to achieve full-body toning.

1. Plank to Downward Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~30 calories
• Reps/Sets: 10-15 reps, 3 sets

| Exercise | Duration | Sets | |------------------|-----------|------| | Plank | 30 seconds| 3 | | Downward Dog | 30 seconds| 3 |

Instructions: Start in a plank position, hold for 30 seconds, then transition to Downward Dog for 30 seconds. Repeat.

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2. Warrior Series

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 10 minutes
• Calories Burned: ~50 calories
• Reps/Sets: Hold each pose for 30 seconds, 3 sets

| Pose | Duration | Sets | |------------------|----------|------| | Warrior I | 30 seconds| 3 | | Warrior II | 30 seconds| 3 | | Warrior III | 30 seconds| 3 |

Instructions: Flow through each warrior pose, focusing on balance and strength.

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3. Bridge Pose with Leg Lifts

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 8 minutes
• Calories Burned: ~40 calories
• Reps/Sets: 10 reps per leg, 3 sets

| Exercise | Duration | Sets | |------------------|----------|------| | Bridge Pose | 30 seconds| 3 | | Leg Lifts | 30 seconds| 3 |

Instructions: Hold the bridge pose and lift one leg at a time, alternating for 30 seconds each.

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4. Side Plank Variations

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 6 minutes
• Calories Burned: ~25 calories
• Reps/Sets: 30 seconds each side, 3 sets

| Variation | Duration | Sets | |------------------|----------|------| | Side Plank | 30 seconds| 3 | | Side Plank with Leg Lift | 30 seconds| 3 |

Instructions: Hold the side plank position, lifting your top leg for added challenge.

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5. Boat Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes
• Calories Burned: ~20 calories
• Reps/Sets: Hold for 30 seconds, 3 sets

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

Instructions: Sit on your mat and lift your legs and torso to create a V shape, holding steady.

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6. Squat to Forward Fold

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 7 minutes
• Calories Burned: ~35 calories
• Reps/Sets: 10-12 reps, 3 sets

| Exercise | Duration | Sets | |------------------|----------|------| | Squat | 30 seconds| 3 | | Forward Fold | 30 seconds| 3 |

Instructions: Perform a squat and transition into a forward fold, keeping your knees slightly bent.

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7. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~15 calories
• Reps/Sets: 10-15 reps, 3 sets

| Exercise | Duration | Sets | |------------------|----------|------| | Cat Pose | 30 seconds| 3 | | Cow Pose | 30 seconds| 3 |

Instructions: Alternate between Cat and Cow poses to warm up your spine and engage your core.

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8. Chaturanga Push-Ups

• Equipment Needed: Yoga mat
• Difficulty Level: Advanced
• Duration: 10 minutes
• Calories Burned: ~60 calories
• Reps/Sets: 8-10 reps, 3 sets

| Exercise | Duration | Sets | |------------------|----------|------| | Chaturanga | 30 seconds| 3 |

Instructions: Lower your body into a push-up position, keeping elbows close to your sides, then transition to upward dog.

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9. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~10 calories
• Reps/Sets: Hold for 30 seconds, 3 sets

| Exercise | Duration | Sets | |------------------|----------|------| | Seated Forward Bend | 30 seconds| 3 |

Instructions: Sit with your legs extended and hinge at your hips to reach for your toes.

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10. Savasana (Corpse Pose)

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~5 calories
• Reps/Sets: Hold for 5 minutes, 1 set

| Exercise | Duration | Sets | |------------------|----------|------| | Savasana | 5 minutes| 1 |

Instructions: Lie flat on your back, arms at your sides, and focus on deep breathing.

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Incorporating these yoga mat workouts into your routine can provide effective full-body toning right from the comfort of your home. For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, HipTrain services are HSA/FSA approved, making it easier to invest in your health.