Best Yoga Mat Workouts for Total Body Fitness

As we step into 2025, achieving total body fitness from the comfort of your home has never been easier, especially with the versatility of yoga mat workouts. These exercises not only improve flexibility and strength but also promote overall wellness. Here’s a curated list of the best yoga mat workouts that are perfect for anyone looking to enhance their fitness routine without the need for expensive gym memberships.

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 30-50
Equipment Needed: Yoga mat

Sun Salutations are a series of postures that flow into one another, providing a great warm-up and full-body stretch.

| Movement | Reps | |-------------------|------| | Forward Bend | 1 | | Plank | 1 | | Cobra | 1 | | Downward Dog | 1 |

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2. Plank Variations

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70
Equipment Needed: Yoga mat

Plank variations engage your core and improve stability.

| Movement | Sets | Duration | |----------------------|------|-----------| | Standard Plank | 3 | 30 seconds| | Side Plank | 3 | 30 seconds (each side) | | Plank to Push-Up | 3 | 10 reps |

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3. Warrior Sequence

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60
Equipment Needed: Yoga mat

This sequence builds strength in the legs and core.

| Movement | Sets | Duration | |------------------------|------|-----------| | Warrior I | 3 | 1 minute (each side) | | Warrior II | 3 | 1 minute (each side) | | Reverse Warrior | 3 | 1 minute (each side) |

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4. Bridge Pose

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 20-30
Equipment Needed: Yoga mat

Bridge Pose strengthens the back, glutes, and hamstrings.

| Movement | Sets | Reps | |------------------------|------|-------| | Bridge Pose | 3 | 15 |

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5. Bicycle Crunches

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 50-80
Equipment Needed: Yoga mat

This classic core exercise targets the abs and obliques.

| Movement | Sets | Reps | |------------------------|------|-------| | Bicycle Crunches | 3 | 20 |

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6. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 20-30
Equipment Needed: Yoga mat

This pose stretches the spine and hamstrings.

| Movement | Sets | Duration | |------------------------|------|-----------| | Seated Forward Bend | 3 | 1 minute |

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7. Side-Lying Leg Lifts

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60
Equipment Needed: Yoga mat

This exercise targets the outer thighs and glutes.

| Movement | Sets | Reps | |------------------------|------|-------| | Side-Lying Leg Lifts | 3 | 15 (each leg) |

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8. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: 10-20
Equipment Needed: Yoga mat

This gentle stretch improves spinal flexibility.

| Movement | Sets | Duration | |------------------------|------|-----------| | Cat-Cow Stretch | 3 | 1 minute |

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9. Child’s Pose

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: 10-20
Equipment Needed: Yoga mat

A restorative pose that helps relax the body.

| Movement | Sets | Duration | |------------------------|------|-----------| | Child’s Pose | 1 | 2 minutes |

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10. Cool Down with Savasana

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: 5-10
Equipment Needed: Yoga mat

End your workout with Savasana to promote relaxation.

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

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These yoga mat workouts can easily be integrated into your home routine, making them ideal for busy professionals. With HipTrain, you can enjoy personalized, live 1-on-1 training sessions that are affordable compared to traditional gyms and are HSA/FSA approved for eligible expenses.