Best Yoga Mat Workouts for Total Body Toning 2025

Updated December 2025

Yoga mat workouts are an excellent way to achieve total body toning from the comfort of your home. They require minimal equipment and can be easily adapted to suit different fitness levels. In this article, we’ve compiled the best yoga mat workouts that will help you tone your entire body while enjoying the myriad benefits of yoga, such as increased flexibility, improved posture, and enhanced mental clarity. Plus, with affordable personal training options available, you can get personalized guidance to maximize your results.

1. Sun Salutations (Surya Namaskar)

• Duration: 5-10 minutes
• Difficulty: Beginner
• Calories Burned: 50-100
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Sets | |--------------------|-------|------| | Sun Salutation A | 5 | 1 | | Sun Salutation B | 5 | 1 |

Benefits:

Great for warming up the body and improving flexibility.

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2. Plank Variations

• Duration: 5 minutes
• Difficulty: Intermediate
• Calories Burned: 40-80
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Standard Plank | 30 sec | 3 | | Side Plank | 30 sec each side | 3 | | Plank to Downward Dog | 30 sec | 3 |

Benefits:

Targets core, shoulders, and glutes.

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3. Warrior Series

• Duration: 10 minutes
• Difficulty: Intermediate
• Calories Burned: 70-120
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Warrior I | 30 sec each side | 2 | | Warrior II | 30 sec each side | 2 | | Warrior III | 30 sec each side | 2 |

Benefits:

Strengthens legs and improves balance.

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4. Bridge Pose

• Duration: 5 minutes
• Difficulty: Beginner
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Sets | |--------------------|-------|------| | Bridge Pose | 10 | 3 |

Benefits:

Targets glutes and lower back.

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5. Boat Pose

• Duration: 5 minutes
• Difficulty: Intermediate
• Calories Burned: 40-70
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Boat Pose | 30 sec | 3 |

Benefits:

Strengthens the core and hip flexors.

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6. Lizard Pose

• Duration: 5 minutes
• Difficulty: Intermediate
• Calories Burned: 30-60
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Lizard Pose | 30 sec each side | 2 |

Benefits:

Opens hips and stretches the groin.

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7. Downward Dog to Upward Dog

• Duration: 5 minutes
• Difficulty: Intermediate
• Calories Burned: 50-80
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Downward Dog | 30 sec | 3 | | Upward Dog | 30 sec | 3 |

Benefits:

Strengthens arms and shoulders while stretching the spine.

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8. Seated Forward Bend

• Duration: 5 minutes
• Difficulty: Beginner
• Calories Burned: 20-40
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Seated Forward Bend | 30 sec | 3 |

Benefits:

Stretches the hamstrings and lower back.

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9. Pigeon Pose

• Duration: 5 minutes
• Difficulty: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Pigeon Pose | 30 sec each side | 2 |

Benefits:

Opens the hips and relieves tension in the lower back.

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10. Final Relaxation (Savasana)

• Duration: 5-10 minutes
• Difficulty: All levels
• Calories Burned: 10-20
• Equipment Needed: Yoga mat

Workout Table: | Move | Duration | Sets | |--------------------|----------|------| | Savasana | 5-10 min | 1 |

Benefits:

Promotes relaxation and mental clarity.

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Why Choose HipTrain?

With HipTrain, you can enhance your yoga mat workouts through personalized training sessions. Our live 1-on-1 video personal training offers you the flexibility to schedule workouts around your busy lifestyle, making it easier to stay committed to your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making your investment in health even more affordable.

Incorporate these yoga mat workouts into your routine for effective total body toning while enjoying the benefits of yoga. Whether you’re a beginner or an experienced practitioner, these exercises will help you achieve your fitness goals in 2025 and beyond!