Best Yoga Mat Workouts for Total Body Toning

If you're looking to tone your entire body without breaking the bank, yoga mat workouts are an excellent choice. Not only are they effective, but they also require minimal equipment and can be done from the comfort of your home. Updated January 2026, here are the Best Yoga Mat Workouts for Total Body Toning that you can easily incorporate into your fitness routine.

1. Sun Salutations (Surya Namaskar)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Description: A series of flowing movements that warm up the body and promote flexibility.

| Move | Reps | |------|------| | Mountain Pose | 1 | | Forward Fold | 1 | | Plank Pose | 1 | | Cobra Pose | 1 | | Downward Dog | 1 |

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2. Warrior II (Virabhadrasana II)

• Duration: 30 seconds each side
• Difficulty Level: Intermediate
• Calories Burned: 25-40
• Equipment Needed: Yoga mat
• Description: Strengthens legs and core while improving balance.

| Move | Reps | |------|------| | Hold Warrior II | 1 |

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3. Plank to Side Plank

• Duration: 1 minute
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Description: Engages the core and upper body.

| Move | Sets | Duration | |------|------|----------| | Plank | 1 | 30 seconds | | Side Plank (each side) | 2 | 15 seconds |

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4. Chair Pose (Utkatasana)

• Duration: 30 seconds
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Description: Strengthens thighs and core.

| Move | Reps | |------|------| | Hold Chair Pose | 1 |

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5. Bridge Pose (Setu Bandhasana)

• Duration: 1 minute
• Difficulty Level: Beginner
• Calories Burned: 25-35
• Equipment Needed: Yoga mat
• Description: Tones the glutes and lower back.

| Move | Sets | Duration | |------|------|----------| | Hold Bridge Pose | 1 | 30 seconds |

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6. Bicycle Crunches

• Duration: 1 minute
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Description: Effective for core toning.

| Move | Sets | Reps | |------|------|------| | Bicycle Crunches | 3 | 15 |

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7. Downward Dog to Upward Dog

• Duration: 1 minute
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Description: Strengthens the arms, shoulders, and back.

| Move | Sets | Duration | |------|------|----------| | Downward Dog to Upward Dog | 3 | 15 seconds each |

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8. Boat Pose (Navasana)

• Duration: 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Description: Engages the core and hip flexors.

| Move | Reps | |------|------| | Hold Boat Pose | 1 |

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9. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: 1 minute each side
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Description: Opens the hips and stretches the glutes.

| Move | Sets | Duration | |------|------|----------| | Hold Pigeon Pose | 2 | 1 minute each side |

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10. Savasana (Corpse Pose)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 5-10
• Equipment Needed: Yoga mat
• Description: Essential for relaxation and recovery.

| Move | Duration | |------|----------| | Savasana | 1 | 5 minutes |

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Incorporating these yoga mat workouts into your routine will help you achieve total body toning while staying on budget. HipTrain offers live 1-on-1 personal training sessions with certified trainers, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!