Best Yoga Mat Workouts to Elevate Your Home Routine

Updated December 2025

Yoga mats are essential for creating a comfortable and safe space for your home workouts. They provide cushioning and grip, making them ideal for various exercises that enhance flexibility, strength, and overall fitness. Here are the Best Yoga Mat Workouts that you can easily incorporate into your home routine, whether you're a beginner or an experienced fitness enthusiast.

1. Sun Salutations (Surya Namaskar)

• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: Approximately 50 calories
• Equipment Needed: Yoga mat
• Description: A sequence of 12 postures that warms up the body and improves flexibility.

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

2. Warrior Flow

• Duration: 15 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 100 calories
• Equipment Needed: Yoga mat
• Description: A powerful sequence that builds strength and stability.

| Move | Reps | Sets | |--------------------|------|------| | Warrior I | 5 | 2 | | Warrior II | 5 | 2 | | Reverse Warrior | 5 | 2 |

3. Pilates Mat Routine

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 150 calories
• Equipment Needed: Yoga mat
• Description: Focuses on core strength and flexibility.

| Move | Reps | Sets | |--------------------|------|------| | The Hundred | 1 | 1 | | Roll Up | 10 | 2 | | Leg Circles | 10 | 2 per leg |

4. Yoga for Strength

• Duration: 30 minutes
• Difficulty: Advanced
• Calories Burned: Approximately 200 calories
• Equipment Needed: Yoga mat
• Description: Incorporates strength-building poses.

| Move | Reps | Sets | |--------------------|------|------| | Chair Pose | 5 | 3 | | Plank to Chaturanga| 5 | 3 | | Side Plank | 5 | 3 per side |

5. Flexibility Flow

• Duration: 25 minutes
• Difficulty: All levels
• Calories Burned: Approximately 120 calories
• Equipment Needed: Yoga mat
• Description: A gentle sequence focused on improving flexibility.

| Move | Duration | |--------------------|-------------| | Cat-Cow Stretch | 1 minute | | Pigeon Pose | 1 minute per side | | Seated Forward Bend | 1 minute |

6. Core Strengthening Sequence

• Duration: 15 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 100 calories
• Equipment Needed: Yoga mat
• Description: Targets the abdominal muscles for stability.

| Move | Reps | Sets | |--------------------|------|------| | Boat Pose | 10 | 3 | | Plank | 30 sec | 3 | | Side Crunches | 15 | 3 per side |

7. Balance and Stability Workout

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 130 calories
• Equipment Needed: Yoga mat
• Description: Enhances balance through focused postures.

| Move | Duration | |--------------------|-------------| | Tree Pose | 30 sec per side | | Warrior III | 30 sec per side | | Half Moon Pose | 30 sec per side |

8. Restorative Yoga

• Duration: 30 minutes
• Difficulty: Beginner
• Calories Burned: Approximately 80 calories
• Equipment Needed: Yoga mat
• Description: Promotes relaxation and recovery.

| Move | Duration | |--------------------|-------------| | Child's Pose | 3 minutes | | Supported Bridge | 5 minutes | | Legs-Up-the-Wall | 5 minutes |

9. HIIT on the Mat

• Duration: 20 minutes
• Difficulty: Advanced
• Calories Burned: Approximately 250 calories
• Equipment Needed: Yoga mat
• Description: High-intensity interval training to boost strength and cardio.

| Move | Duration | Sets | |--------------------|-------------|------| | Jumping Jacks | 30 sec | 4 | | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 |

10. Yoga for Athletes

• Duration: 30 minutes
• Difficulty: All levels
• Calories Burned: Approximately 150 calories
• Equipment Needed: Yoga mat
• Description: Tailored for athletes to enhance performance and recovery.

| Move | Duration | |--------------------|-------------| | Downward Dog | 1 minute | | Lizard Pose | 1 minute per side | | Reclined Bound Angle| 2 minutes |

Incorporating these yoga mat workouts into your home routine can significantly improve your flexibility and strength while being kind to your wallet. With HipTrain, you can access affordable live 1-on-1 personal training sessions tailored to your unique fitness needs. Our certified trainers can help you master these routines from the comfort of your home, and we offer HSA/FSA eligibility for eligible expenses.