Best Yoga Mat Workouts to Do at Home 2025

Updated December 2025

Yoga is a fantastic way to enhance flexibility, strength, and mental clarity—all from the comfort of your home. Here are the best yoga mat workouts you can do at home in 2025, designed for various fitness levels and goals. Each workout includes specific details on reps, sets, duration, and the benefits of using a yoga mat.

1. Sun Salutations (Surya Namaskar)

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

Workout Routine:

• Perform 5 rounds of Sun Salutations
• Each round consists of the following poses:
  • Mountain Pose (Tadasana) – 1 breath
  • Forward Fold (Uttanasana) – 1 breath
  • Plank Pose – 1 breath
  • Cobra Pose (Bhujangasana) – 1 breath
  • Downward-Facing Dog (Adho Mukha Svanasana) – 5 breaths

2. Warrior Flow

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Routine:

• Perform 3 sets of:
  • Warrior I (Virabhadrasana I) – 5 breaths each side
  • Warrior II (Virabhadrasana II) – 5 breaths each side
  • Reverse Warrior (Viparita Virabhadrasana) – 5 breaths each side

3. Core Strengthening Yoga

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 70-100
Equipment Needed: Yoga mat

Workout Routine:

• 3 sets of:
  • Boat Pose (Navasana) – Hold for 30 seconds
  • Plank Pose – Hold for 30 seconds
  • Side Plank (Vasisthasana) – Hold for 20 seconds each side

4. Restorative Yoga

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 20-40
Equipment Needed: Yoga mat, bolster or cushion

Workout Routine:

• 5 restorative poses, hold each for 3-5 minutes:
  • Child’s Pose (Balasana)
  • Supported Bridge Pose
  • Legs Up the Wall (Viparita Karani)
  • Seated Forward Bend (Paschimottanasana)
  • Savasana (Corpse Pose)

5. Balance and Stability

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 50-80
Equipment Needed: Yoga mat

Workout Routine:

• 3 sets of:
  • Tree Pose (Vrksasana) – 30 seconds each side
  • Eagle Pose (Garudasana) – 30 seconds each side

6. Full Body Flow

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 100-150
Equipment Needed: Yoga mat

Workout Routine:

• 5 sets of:
  • High Lunge (Crescent Lunge) – 5 breaths each side
  • Plank to Downward Dog – 5 repetitions
  • Chaturanga Push-Up – 5 repetitions
  • Upward-Facing Dog (Urdhva Mukha Svanasana) – 1 breath

7. Yoga for Stress Relief

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 30-50
Equipment Needed: Yoga mat

Workout Routine:

• 3 sets of:
  • Cat-Cow Stretch – 10 repetitions
  • Seated Forward Bend – Hold for 1 minute
  • Supine Spinal Twist – Hold for 30 seconds each side

8. Yoga for Better Sleep

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 20-30
Equipment Needed: Yoga mat

Workout Routine:

• 5 calming poses, hold each for 2-3 minutes:
  • Legs Up the Wall (Viparita Karani)
  • Child’s Pose (Balasana)
  • Seated Forward Bend (Paschimottanasana)
  • Supine Bound Angle Pose (Supta Baddha Konasana)
  • Savasana (Corpse Pose)

9. Yoga for Athletes

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 80-120
Equipment Needed: Yoga mat

Workout Routine:

• 4 sets of:
  • Downward-Facing Dog – Hold for 1 minute
  • Pigeon Pose (Eka Pada Rajakapotasana) – Hold for 1 minute each side
  • Triangle Pose (Trikonasana) – Hold for 30 seconds each side

10. Power Yoga

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 200-300
Equipment Needed: Yoga mat

Workout Routine:

• 4 rounds of the following sequence:
  • Sun Salutation A – 3 rounds
  • Warrior III (Virabhadrasana III) – 30 seconds each side
  • Crow Pose (Bakasana) – Hold for 20 seconds

Conclusion

Incorporating these best yoga mat workouts into your routine can enhance your overall fitness and well-being. With HipTrain, you can access affordable, live 1-on-1 personal training tailored to your needs, making it easier to stay motivated and achieve your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to invest in your health wisely.