Best Yoga Mat Workouts for Home in 2026

Updated January 2026

Home workouts have become increasingly popular, especially as many people look for ways to stay fit without the need for a gym. Yoga mat workouts are a fantastic way to improve flexibility, build strength, and enhance overall well-being. Here are the best yoga mat workouts you can do at home in 2026.

1. Sun Salutations (Surya Namaskar)

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

Workout Table:

| Set | Movement | Duration | |-----|-------------------|------------| | 1 | Mountain Pose | 30 seconds | | 2 | Forward Bend | 30 seconds | | 3 | Plank | 30 seconds | | 4 | Cobra Pose | 30 seconds | | 5 | Downward Dog | 30 seconds | | 6 | Repeat | 10 minutes |

Equipment Needed: Yoga mat
Tip: Focus on your breath to enhance relaxation and flow.

2. Warrior Flow

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 100-120 calories

Workout Table:

| Set | Movement | Reps | |-----|-------------------|-------| | 1 | Warrior I | 5 reps (each side) | | 2 | Warrior II | 5 reps (each side) | | 3 | Reverse Warrior | 5 reps (each side) | | 4 | Side Angle Pose | 5 reps (each side) |

Equipment Needed: Yoga mat
Tip: Engage your core to maintain balance during transitions.

3. Pilates-Inspired Core Workout

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories

Workout Table:

| Set | Movement | Reps | |-----|-----------------------|-------| | 1 | The Hundred | 100 | | 2 | Roll Up | 10 | | 3 | Leg Circles | 10 (each leg) | | 4 | Plank with Leg Lift | 10 (each leg) |

Equipment Needed: Yoga mat
Tip: Keep your movements slow and controlled for maximum effectiveness.

4. Flexibility and Balance Routine

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories

Workout Table:

| Set | Movement | Duration | |-----|----------------------|------------| | 1 | Seated Forward Bend | 1 minute | | 2 | Butterfly Stretch | 1 minute | | 3 | Tree Pose | 1 minute (each side) | | 4 | Pigeon Pose | 1 minute (each side) |

Equipment Needed: Yoga mat
Tip: Breathe deeply to help release tension in your muscles.

5. Strength-Building Power Yoga

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-350 calories

Workout Table:

| Set | Movement | Reps | |-----|----------------------------|-------| | 1 | Chaturanga (Four-Limbed Staff Pose) | 10 | | 2 | Upward Facing Dog | 10 | | 3 | Side Plank | 5 reps (each side) | | 4 | Chair Pose | 10 |

Equipment Needed: Yoga mat
Tip: Maintain a steady breath to keep your energy flowing.

6. Yoga for Stress Relief

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories

Workout Table:

| Set | Movement | Duration | |-----|---------------------------|------------| | 1 | Child's Pose | 2 minutes | | 2 | Cat-Cow Stretch | 1 minute | | 3 | Legs Up the Wall | 5 minutes | | 4 | Savasana (Corpse Pose) | 5 minutes |

Equipment Needed: Yoga mat
Tip: Focus on your breath to enhance relaxation.

7. HIIT Yoga Fusion

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories

Workout Table:

| Set | Movement | Reps | |-----|---------------------------|-------| | 1 | Jumping Jacks | 30 | | 2 | Downward Dog to Plank | 10 | | 3 | Mountain Climbers | 30 | | 4 | Warrior III | 5 reps (each side) |

Equipment Needed: Yoga mat
Tip: Keep your heart rate up by transitioning quickly between movements.

8. Morning Yoga Routine

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 80 calories

Workout Table:

| Set | Movement | Duration | |-----|---------------------------|------------| | 1 | Cat-Cow Stretch | 2 minutes | | 2 | Sun Salutations | 5 minutes | | 3 | Standing Forward Bend | 1 minute | | 4 | Seated Twist | 1 minute (each side) |

Equipment Needed: Yoga mat
Tip: Start your day with positive affirmations to set a good tone.

9. Evening Wind Down Yoga

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories

Workout Table:

| Set | Movement | Duration | |-----|---------------------------|------------| | 1 | Forward Bend | 1 minute | | 2 | Supine Spinal Twist | 1 minute (each side) | | 3 | Happy Baby Pose | 2 minutes | | 4 | Savasana | 5 minutes |

Equipment Needed: Yoga mat
Tip: Use dim lighting and calming music to enhance relaxation.

10. Advanced Flow Sequence

Duration: 40 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400 calories

Workout Table:

| Set | Movement | Reps | |-----|---------------------------|-------| | 1 | Sun Salutations | 5 rounds | | 2 | Crow Pose | 10 | | 3 | Handstand | 5 (hold for 10 seconds) | | 4 | Pigeon Pose | 1 minute (each side) |

Equipment Needed: Yoga mat
Tip: Ensure you have a spotter or a wall for safety when practicing inversions.

Conclusion

Yoga mat workouts are a versatile and effective way to stay fit at home in 2026. Whether you want to focus on flexibility, strength, or relaxation, there’s a routine for you. For those looking for personalized guidance, consider HipTrain. They offer affordable live 1-on-1 video personal training with certified trainers, making it easier to stay motivated and achieve your fitness goals. Plus, sessions can be covered by HSA/FSA for eligible expenses.