Best Yoga Mat Workouts for Home Practice 2025

Updated December 2025

Looking to enhance your home workout routine? Yoga mat workouts are a fantastic way to improve flexibility, strength, and overall well-being right from the comfort of your home. Whether you're a beginner or an experienced yogi, these workouts can cater to all levels. Here’s a list of the best yoga mat workouts to elevate your home practice in 2025.

1. Sun Salutations (Surya Namaskar)

• Duration: 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Description: A series of 12 poses performed in a sequence to warm up the body.

| Pose | Duration (seconds) | |---------------|---------------------| | Mountain | 30 | | Forward Bend | 30 | | Plank | 30 | | Cobra | 30 | | Downward Dog | 30 |

2. Warrior Sequence

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~100 calories
• Equipment Needed: Yoga mat
• Description: A combination of Warrior I, II, and III poses to build strength and balance.

| Pose | Reps | Sets | |---------------|------|------| | Warrior I | 5 | 2 | | Warrior II | 5 | 2 | | Warrior III | 5 | 2 |

3. Core Flow

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~150 calories
• Equipment Needed: Yoga mat
• Description: A series of poses focusing on engaging the core muscles.

| Pose | Duration (seconds) | |---------------|---------------------| | Boat Pose | 30 | | Plank | 30 | | Side Plank | 30 | | Bridge | 30 |

4. Flexibility Flow

• Duration: 25 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~120 calories
• Equipment Needed: Yoga mat
• Description: A gentle sequence designed to enhance flexibility.

| Pose | Duration (seconds) | |---------------|---------------------| | Forward Bend | 60 | | Pigeon Pose | 60 | | Seated Forward Bend | 60 | | Butterfly Pose | 60 |

5. Balance and Strength

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~180 calories
• Equipment Needed: Yoga mat
• Description: Focus on poses that enhance both balance and strength.

| Pose | Reps | Sets | |---------------|------|------| | Tree Pose | 5 | 2 | | Warrior III | 5 | 2 | | Chair Pose | 10 | 2 |

6. Restorative Yoga

• Duration: 40 minutes
• Difficulty Level: All Levels
• Calories Burned: ~80 calories
• Equipment Needed: Yoga mat, cushions/blocks
• Description: Gentle poses held for longer periods to promote relaxation.

| Pose | Duration (minutes) | |---------------|---------------------| | Child's Pose | 5 | | Supine Twist | 5 | | Legs Up the Wall | 10 |

7. Power Yoga

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: ~300 calories
• Equipment Needed: Yoga mat
• Description: A vigorous style of yoga that builds strength and endurance.

| Pose | Duration (seconds) | |---------------|---------------------| | Chaturanga | 30 | | Upward Dog | 30 | | Downward Dog | 30 |

8. Yoga for Athletes

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~200 calories
• Equipment Needed: Yoga mat
• Description: Focus on poses that enhance athletic performance and recovery.

| Pose | Reps | Sets | |---------------|------|------| | Lizard Pose | 5 | 2 | | Revolved Side Angle | 5 | 2 | | Happy Baby | 5 | 2 |

9. Yoga Nidra (Guided Meditation)

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Description: A state of conscious deep sleep that promotes relaxation and stress relief.

10. HIIT Yoga

• Duration: 25 minutes
• Difficulty Level: Advanced
• Calories Burned: ~250 calories
• Equipment Needed: Yoga mat
• Description: Combines high-intensity interval training with yoga poses for a full-body workout.

| Exercise | Duration (seconds) | Sets | |---------------|---------------------|------| | Jumping Jacks | 30 | 3 | | Plank | 30 | 3 | | Downward Dog | 30 | 3 |

Why Choose HipTrain?

With the growing popularity of home workouts, having access to personalized training can make a significant difference in your practice. HipTrain offers live 1-on-1 video personal training with certified trainers who can tailor sessions to your specific needs—whether you're looking to improve your yoga practice or overall fitness. Plus, our affordable pricing makes it a fantastic option compared to traditional gyms, and you can use HSA/FSA funds for eligible expenses.

Incorporate these yoga mat workouts into your home practice for a balanced approach to flexibility, strength, and wellness in 2025!