Best Yoga Mat Workouts for Total Body Wellness 2025

Updated January 2026

Yoga mat workouts are an excellent way to enhance your total body wellness right from the comfort of your home. In 2025, as more people prioritize health and fitness, incorporating yoga mat workouts into your routine can help you achieve a balanced mind and body. Here are the best yoga mat workouts you can do at home, complete with details on reps, sets, duration, and more.

1. Sun Salutations (Surya Namaskar)

Description: A series of 12 postures that promote flexibility and strength.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat

| Step | Movement | Reps | Duration | |------|-------------------|------|----------| | 1 | Mountain Pose | 1 | 30 sec | | 2 | Forward Bend | 1 | 30 sec | | 3 | Plank | 1 | 30 sec | | 4 | Cobra Pose | 1 | 30 sec | | 5 | Downward Dog | 1 | 30 sec |

2. Warrior Series

Description: Builds strength in the legs and core while enhancing balance.

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~90 calories
• Equipment Needed: Yoga mat

| Pose | Reps | Duration | |---------------|------|----------| | Warrior I | 3 | 30 sec each side | | Warrior II | 3 | 30 sec each side | | Reverse Warrior | 3 | 30 sec each side |

3. Core Strengthening Flow

Description: Engages the core with dynamic movements.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~100 calories
• Equipment Needed: Yoga mat

| Exercise | Sets | Reps | Duration | |----------------|------|------|----------| | Plank | 3 | 30 sec | - | | Side Plank | 3 | 30 sec each side | - | | Boat Pose | 3 | 15 | 30 sec |

4. Restorative Yoga Sequence

Description: Focuses on relaxation and recovery.

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: ~40 calories
• Equipment Needed: Yoga mat, bolster (optional)

| Pose | Duration | |--------------------|----------| | Child's Pose | 3 min | | Supported Bridge | 3 min | | Legs-Up-The-Wall | 5 min |

5. Balance and Stability Routine

Description: Improves stability and coordination.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~80 calories
• Equipment Needed: Yoga mat

| Exercise | Sets | Reps | Duration | |----------------|------|------|----------| | Tree Pose | 3 | 30 sec each side | - | | Warrior III | 3 | 30 sec each side | - | | Dancer Pose | 3 | 30 sec each side | - |

6. Yoga for Flexibility

Description: Enhances flexibility and mobility.

• Duration: 30 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~150 calories
• Equipment Needed: Yoga mat

| Pose | Duration | |--------------------|----------| | Downward Dog | 2 min | | Pigeon Pose | 2 min each side | | Seated Forward Bend | 3 min |

7. Power Yoga Sequence

Description: A vigorous style that builds strength and stamina.

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: ~300 calories
• Equipment Needed: Yoga mat

| Pose | Sets | Duration | |-----------------------|------|----------| | High Lunge | 3 | 1 min each side | | Chaturanga Dandasana | 3 | 30 sec | | Upward Facing Dog | 3 | 30 sec |

8. Yoga for Stress Relief

Description: Focuses on calming the mind and body.

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat

| Pose | Duration | |--------------------|----------| | Cat-Cow Stretch | 5 min | | Supine Spinal Twist | 3 min each side | | Corpse Pose | 5 min |

9. HIIT Yoga Mashup

Description: Combines high-intensity intervals with yoga poses.

• Duration: 25 minutes
• Difficulty Level: Advanced
• Calories Burned: ~250 calories
• Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |--------------------|------|----------| | Jumping Jacks | 3 | 1 min | | Downward Dog | 3 | 30 sec | | Burpees | 3 | 1 min | | Warrior II | 3 | 30 sec each side |

10. Meditation and Mindfulness

Description: Incorporates breathing techniques and meditation for mental clarity.

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

| Activity | Duration | |--------------------|----------| | Breathing Exercises | 5 min | | Guided Meditation | 5 min |

Incorporating these yoga mat workouts into your routine not only promotes total body wellness but also enhances your mental health. With affordable personal training options available through HipTrain, you can receive personalized guidance tailored to your fitness goals. Our certified trainers provide live 1-on-1 video sessions that can fit into your busy schedule, making it easier to stay committed to your wellness journey.