Best Yoga Mat Workouts for Total Body Strength 2025

Updated December 2025

Yoga mats are not just for stretching and relaxation; they can be the foundation for a robust total body strength workout. In this article, we’ll explore the best yoga mat workouts that can enhance your strength, flexibility, and overall fitness—all from the comfort of your home. With the rise of home workouts, these routines are perfect for busy professionals looking to fit fitness into their schedules. Let’s dive into the best yoga mat workouts for total body strength in 2025!

1. Sun Salutations (Surya Namaskar)

Description: A dynamic sequence that warms up the body and builds strength.

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

2. Plank Variations

Description: Engages core muscles and improves stability.

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

• Calories Burned: ~30-40 per set
• Level: Intermediate
• Equipment Needed: Yoga mat

3. Warrior Series (Warrior I, II, III)

Description: Builds leg and core strength while improving balance.

• Reps: Hold each pose for 30 seconds
• Sets: 3 for each pose
• Calories Burned: ~40
• Level: Intermediate
• Equipment Needed: Yoga mat

4. Bridge Pose (Setu Bandhasana)

Description: Strengthens the glutes and lower back.

| Exercise | Duration | Sets | |-------------------|--------------|------| | Bridge Pose | 30 seconds | 3 | | Single-leg Bridge | 30 seconds each leg | 3 |

• Calories Burned: ~25
• Level: Beginner
• Equipment Needed: Yoga mat

5. Chair Pose (Utkatasana)

Description: Engages the thighs and core.

• Reps: Hold for 30 seconds
• Sets: 4
• Calories Burned: ~20
• Level: Beginner
• Equipment Needed: Yoga mat

6. Cobra Pose (Bhujangasana) to Downward Dog (Adho Mukha Svanasana)

Description: Strengthens the back and arms while stretching the hamstrings.

| Sequence | Duration | Sets | |--------------------|--------------|------| | Cobra to Downward Dog | 1 minute | 5 |

• Calories Burned: ~35
• Level: Intermediate
• Equipment Needed: Yoga mat

7. Lunge Variations

Description: Strengthens legs and improves flexibility.

| Variation | Reps | Sets | |--------------------|--------------|------| | Forward Lunge | 10 each leg | 3 | | Side Lunge | 10 each side | 3 | | Reverse Lunge | 10 each leg | 3 |

• Calories Burned: ~50
• Level: Intermediate
• Equipment Needed: Yoga mat

8. Boat Pose (Navasana)

Description: Engages the core and hip flexors.

• Duration: Hold for 30 seconds
• Sets: 3
• Calories Burned: ~20
• Level: Intermediate
• Equipment Needed: Yoga mat

9. Downward Dog to Plank Flow

Description: A full-body workout that enhances strength and flexibility.

• Reps: 10 flows
• Sets: 3
• Calories Burned: ~40
• Level: Intermediate
• Equipment Needed: Yoga mat

10. Yoga Cool Down

Description: A series of restorative poses to enhance flexibility and recovery.

• Duration: 5-10 minutes
• Calories Burned: ~15
• Level: All levels
• Equipment Needed: Yoga mat

Final Thoughts

Incorporating these yoga mat workouts into your routine will not only improve your total body strength but also enhance your flexibility and overall well-being. With the flexibility of home workouts, you can easily fit these sessions into your busy life.

For personalized guidance, consider HipTrain’s affordable live 1-on-1 personal training. Our certified trainers will help you create a tailored workout plan that fits your goals, and our services are HSA/FSA approved for eligible expenses.