Best Yoga Mat Workouts for Total Body Fitness 2025

As we move into 2025, maintaining total body fitness from the comfort of your home is easier than ever, especially with the incorporation of yoga mat workouts. Not only do these workouts improve flexibility and strength, but they also promote mental well-being. Here’s an updated list of the best yoga mat workouts you can do at home, ensuring you get a full-body workout without any expensive gym memberships.

1. Sun Salutations (Surya Namaskar)

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 10 minutes
• Calories Burned: ~50
• Reps/Sets: 5 rounds

2. Plank to Downward Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes
• Calories Burned: ~30
• Reps/Sets: 10 reps, hold each position for 5 breaths

3. Warrior II to Reverse Warrior

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 8 minutes
• Calories Burned: ~40
• Reps/Sets: 3 sets of 5 breaths each side

4. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~20
• Reps/Sets: 10 reps, hold for 3 breaths each

5. Boat Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes
• Calories Burned: ~25
• Reps/Sets: 3 sets of 10-second holds

6. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes
• Calories Burned: ~30
• Reps/Sets: 3 sets of 30 seconds each side

7. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~15
• Reps/Sets: 10 rounds

8. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~10
• Reps/Sets: Hold for 1-2 minutes, repeat 2 times

9. Downward Dog to Cobra

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes
• Calories Burned: ~25
• Reps/Sets: 10 reps, hold each position for 3 breaths

10. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~15
• Reps/Sets: Hold for 1-2 minutes

Summary Table of Yoga Mat Workouts

| Workout | Duration | Difficulty Level | Calories Burned | Reps/Sets | |-------------------------|------------|------------------|------------------|--------------------------| | Sun Salutations | 10 min | Beginner | ~50 | 5 rounds | | Plank to Downward Dog | 5 min | Intermediate | ~30 | 10 reps | | Warrior II to Reverse | 8 min | Intermediate | ~40 | 3 sets | | Bridge Pose | 5 min | Beginner | ~20 | 10 reps | | Boat Pose | 5 min | Intermediate | ~25 | 3 sets | | Side Plank | 5 min | Intermediate | ~30 | 3 sets | | Cat-Cow Stretch | 5 min | Beginner | ~15 | 10 rounds | | Child’s Pose | 5 min | Beginner | ~10 | 2 times | | Downward Dog to Cobra | 5 min | Intermediate | ~25 | 10 reps | | Seated Forward Bend | 5 min | Beginner | ~15 | 2 times |

These yoga mat workouts are not only effective for total body fitness but also align with busy lifestyles, as they can be done in short bursts right at home. For those looking to elevate their practice or incorporate personalized guidance, consider HipTrain.

With live 1-on-1 video personal training, flexible scheduling, and affordable pricing, HipTrain stands out as a top choice for anyone seeking to enhance their fitness journey. Plus, it’s HSA/FSA approved for eligible expenses, making it a smart investment in your health.