Best Yoga Mat Workouts for Total Body Fitness at Home

As we step into 2025, finding effective ways to stay fit at home is more important than ever. Yoga mat workouts are an excellent choice for total body fitness, combining strength, flexibility, and mindfulness. Below is a curated list of the best yoga mat workouts that will help you achieve your fitness goals without stepping outside.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~50
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Reps | Sets | |---------------------|-------|------| | Sun Salutation A | 5 | 1 | | Sun Salutation B | 5 | 1 |

Description: This dynamic sequence warms up the body, enhances flexibility, and builds strength.

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2. Plank to Downward Dog

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: ~30
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Plank | 30 sec | 3 | | Downward Dog | 30 sec | 3 |

Description: This move strengthens the core, arms, and legs while promoting flexibility.

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3. Warrior Series

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~70
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Warrior I | 1 min | 2 | | Warrior II | 1 min | 2 | | Warrior III | 1 min | 2 |

Description: This series builds strength in the legs and core while improving balance.

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4. Bridge Pose

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~40
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Bridge Pose | 30 sec | 3 | | Hold for 10 breaths | - | 3 |

Description: This pose strengthens the glutes and lower back, enhancing stability.

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5. Side Plank

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: ~25
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Side Plank (each side)| 30 sec | 3 |

Description: This move targets the obliques and improves overall core strength.

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6. Seated Forward Bend

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

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Seated Forward Bend | 1 min | 3 |

Description: This pose enhances flexibility in the hamstrings and lower back.

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7. Boat Pose

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: ~30
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Boat Pose | 30 sec | 3 |

Description: This pose strengthens the core and hip flexors while improving balance.

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8. Corpse Pose

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~10
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Corpse Pose | 5 min | 1 |

Description: A relaxation pose that aids recovery and promotes mindfulness.

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9. Downward Dog to Plank Flow

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~40
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |----------------------------|----------|------| | Downward Dog | 30 sec | 3 | | Plank | 30 sec | 3 |

Description: This flow enhances strength and flexibility while providing a cardiovascular challenge.

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10. Yoga Cool Down Sequence

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~20
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | Sets | |-------------------------|----------|------| | Child's Pose | 1 min | 1 | | Supine Twist | 1 min | 1 | | Happy Baby Pose | 1 min | 1 |

Description: A gentle cool down to relax the body and mind after a workout.

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These yoga mat workouts are perfect for achieving total body fitness in the comfort of your home. With the flexibility of scheduling and the affordability of personal training options available through HipTrain, you can take your fitness journey to the next level.

HipTrain offers live 1-on-1 video personal training sessions with certified trainers who can guide you through these workouts, ensuring you maximize your potential. Plus, it's HSA/FSA eligible for those looking to use their healthcare funds for fitness!