Best Yoga Mat Workouts for Total Body Strength 2025

Updated January 2026

Yoga mat workouts are an excellent way to build total body strength while improving flexibility and balance. Whether you're a beginner or an experienced yogi, these workouts can be easily performed at home with just a yoga mat. Here are the best yoga mat workouts for total body strength in 2025:

1. Plank to Downward Dog

Sets: 3
Duration: 30 seconds per set
Difficulty Level: Beginner
Calories Burned: 150

• Start in a plank position, hands directly under your shoulders.
• Shift back into Downward Dog, pressing your heels toward the floor.
• Return to plank and repeat.

2. Warrior II to Reverse Warrior

Sets: 3
Duration: 45 seconds per side
Difficulty Level: Intermediate
Calories Burned: 200

• From a standing position, step back with your right leg into Warrior II.
• Transition to Reverse Warrior by sliding your left hand down your left leg and raising your right arm overhead.
• Switch sides and repeat.

3. Boat Pose

Sets: 3
Duration: 30 seconds
Difficulty Level: Intermediate
Calories Burned: 120

• Sit on your mat, lean back slightly, and lift your feet off the ground.
• Extend your arms forward parallel to the ground.
• Hold the position while engaging your core.

4. Glute Bridge

Sets: 3
Reps: 15
Difficulty Level: Beginner
Calories Burned: 100

• Lie on your back with your knees bent.
• Lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower back down and repeat.

5. Side Plank

Sets: 3
Duration: 30 seconds per side
Difficulty Level: Intermediate
Calories Burned: 150

• Start in a plank position and rotate to one side, stacking your feet.
• Raise your top arm toward the ceiling.
• Hold and switch sides.

6. Chair Pose

Sets: 3
Duration: 30 seconds
Difficulty Level: Beginner
Calories Burned: 80

• Stand tall, then bend your knees and lower your hips as if sitting in a chair.
• Keep your arms raised overhead.
• Hold the position while engaging your thighs.

7. Lizard Pose

Sets: 3
Duration: 30 seconds per side
Difficulty Level: Intermediate
Calories Burned: 150

• Start in a low lunge with your right foot forward.
• Place both hands inside your right foot and lower your hips.
• Switch sides and repeat.

8. Dolphin Pose

Sets: 3
Duration: 30 seconds
Difficulty Level: Intermediate
Calories Burned: 100

• Start on all fours, then lower your forearms to the ground.
• Tuck your toes and lift your hips, forming an inverted V.
• Hold the position while breathing deeply.

9. Cat-Cow Stretch

Sets: 3
Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: 50

• Start on all fours, arching your back for Cow Pose, then rounding it for Cat Pose.
• Alternate between the two poses.

10. Seated Forward Bend

Sets: 3
Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: 70

• Sit with your legs extended in front of you.
• Reach forward toward your toes, keeping your back straight.
• Hold the stretch to improve flexibility.

Equipment Needed

• Yoga mat

Why Choose HipTrain?

For those looking to enhance their yoga mat workouts, HipTrain offers affordable live 1-on-1 personal training sessions tailored to your needs. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can effectively reach your fitness goals from the comfort of your home.