Best Yoga Mat Workouts for Home Routines 2025

Updated December 2025

Yoga is a fantastic way to enhance flexibility, build strength, and promote overall wellness, all from the comfort of your home. With the right yoga mat workouts, you can achieve your fitness goals without needing an expensive gym membership. Here’s a list of the best yoga mat workouts for home routines in 2025 that you can easily incorporate into your daily schedule.

1. Sun Salutations (Surya Namaskar)

• Duration: 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: 3 rounds

Workout Table: | Pose | Duration | |---------------|--------------| | Mountain Pose | 5 breaths | | Forward Fold | 5 breaths | | Plank | 5 breaths | | Upward Dog | 5 breaths | | Downward Dog | 5 breaths |

2. Warrior Sequence

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~100 calories
• Equipment Needed: Yoga mat
• Sets: 3 rounds

Workout Table: | Pose | Duration | Reps | |-------------------|--------------|------| | Warrior I | 30 seconds | 2 | | Warrior II | 30 seconds | 2 | | Reverse Warrior | 30 seconds | 2 | | Side Angle Pose | 30 seconds | 2 |

3. Balance Poses

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~60 calories
• Equipment Needed: Yoga mat
• Sets: 2 rounds

Workout Table: | Pose | Duration | Reps | |----------------|--------------|------| | Tree Pose | 30 seconds | 2 per leg | | Eagle Pose | 30 seconds | 2 per leg | | Dancer's Pose | 30 seconds | 2 per leg |

4. Core Strengthening Series

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~80 calories
• Equipment Needed: Yoga mat
• Sets: 3 rounds

Workout Table: | Pose | Duration | Reps | |---------------------|--------------|------| | Boat Pose | 30 seconds | 3 | | Plank to Side Plank | 30 seconds | 3 | | Forearm Plank | 30 seconds | 3 |

5. Restorative Yoga

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: ~40 calories
• Equipment Needed: Yoga mat, bolster (optional)
• Sets: 1 round

Workout Table: | Pose | Duration | |---------------------|--------------| | Child's Pose | 3 minutes | | Supported Bridge | 3 minutes | | Legs Up the Wall | 3 minutes | | Savasana | 5 minutes |

6. Flexibility Flow

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~70 calories
• Equipment Needed: Yoga mat
• Sets: 2 rounds

Workout Table: | Pose | Duration | Reps | |---------------------|--------------|------| | Cat-Cow Stretch | 1 minute | 5 | | Seated Forward Bend | 1 minute | 2 | | Butterfly Stretch | 1 minute | 2 |

7. Yoga Sculpt

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: ~250 calories
• Equipment Needed: Yoga mat, light weights (optional)
• Sets: 3 rounds

Workout Table: | Exercise | Duration | Reps | |---------------------|--------------|------| | Chair Pose with Weights | 1 minute | 10 | | Warrior III with Weights | 1 minute | 10 per leg | | High Lunge with Twist | 1 minute | 8 per side |

8. Power Yoga

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: ~300 calories
• Equipment Needed: Yoga mat
• Sets: 3 rounds

Workout Table: | Pose | Duration | Reps | |---------------------|--------------|------| | Sun Salutations | 5 minutes | 3 | | Chaturanga Dandasana | 1 minute | 10 | | Crow Pose | 1 minute | 5 |

9. Evening Wind Down

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: 1 round

Workout Table: | Pose | Duration | |---------------------|--------------| | Seated Forward Bend | 3 minutes | | Supine Spinal Twist | 2 minutes per side | | Savasana | 5 minutes |

10. Yoga for Athletes

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~100 calories
• Equipment Needed: Yoga mat
• Sets: 2 rounds

Workout Table: | Pose | Duration | Reps | |---------------------|--------------|------| | Pigeon Pose | 1 minute | 2 per side | | Lizard Pose | 1 minute | 2 per side | | Downward Dog to Cobra | 1 minute | 5 |

These yoga mat workouts not only help in enhancing flexibility and strength but can also be tailored to fit your schedule, making them perfect for busy professionals. With HipTrain, you can access affordable 1-on-1 live personal training tailored to your yoga journey. Plus, our services are HSA/FSA approved for eligible expenses.