Best Yoga Mat Workouts to Try at Home

Staying fit and healthy from the comfort of your home is easier than ever, especially with the rise of yoga mat workouts. These routines not only enhance flexibility and strength but also provide a great way to relax and unwind. Whether you're a beginner or an experienced yogi, here are the Best Yoga Mat Workouts to try at home in 2025.

1. Sun Salutations (Surya Namaskar)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50
• Equipment Needed: Yoga mat

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

Tip: Focus on your breath as you flow through each pose.

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2. Warrior Flow

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

Workout Table: | Exercise | Reps | Sets | |-----------------------|------|------| | Warrior I | 5 | 1 | | Warrior II | 5 | 1 | | Reverse Warrior | 5 | 1 |

Tip: Engage your core to maintain balance.

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3. Core Strengthening Series

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~80
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | |---------------------------|------|------| | Boat Pose | 10 | 3 | | Plank | 30 sec | 3 | | Side Plank | 30 sec each side | 3 |

Tip: Keep your spine straight during the plank.

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4. Restorative Yoga

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: ~50
• Equipment Needed: Yoga mat, bolster or pillow

Workout Table: | Exercise | Duration | Sets | |---------------------------|-----------|------| | Child’s Pose | 5 min | 1 | | Supported Bridge Pose | 5 min | 1 | | Legs-Up-The-Wall Pose | 10 min | 1 |

Tip: Use props to enhance comfort.

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5. Balance and Stability Routine

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~90
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | |---------------------------|------|------| | Tree Pose | 30 sec each side | 3 | | Eagle Pose | 30 sec each side | 3 | | Half Moon Pose | 30 sec each side | 3 |

Tip: Focus on a fixed point to improve balance.

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6. Yoga for Flexibility

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: ~70
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Duration | Sets | |---------------------------|-----------|------| | Forward Bend | 1 min | 1 | | Lizard Pose | 1 min each side | 1 | | Pigeon Pose | 1 min each side | 1 |

Tip: Breathe deeply to enhance each stretch.

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7. Power Yoga Session

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

Workout Table: | Exercise | Reps | Sets | |---------------------------|------|------| | Chaturanga Dandasana | 10 | 3 | | Upward Dog | 10 | 3 | | Downward Dog | 10 | 3 |

Tip: Maintain a steady breath to keep your energy up.

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8. Yoga for Stress Relief

• Duration: 15 minutes
• Difficulty Level: All Levels
• Calories Burned: ~60
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Duration | Sets | |---------------------------|-----------|------| | Cat-Cow Stretch | 1 min | 2 | | Seated Forward Bend | 2 min | 1 | | Corpse Pose | 5 min | 1 |

Tip: Focus on your breath to enhance relaxation.

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9. Vinyasa Flow

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~150
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | |---------------------------|------|------| | Downward Dog to Plank | 10 | 2 | | Warrior I to Warrior II | 5 | 2 | | Poses Flow | 5 | 2 |

Tip: Move gracefully between poses for a fluid experience.

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10. Yoga for Better Sleep

• Duration: 15 minutes
• Difficulty Level: All Levels
• Calories Burned: ~50
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Duration | Sets | |---------------------------|-----------|------| | Gentle Twist | 1 min each side | 1 | | Legs-Up-The-Wall Pose | 5 min | 1 | | Child’s Pose | 5 min | 1 |

Tip: Dim the lights and create a calming environment.

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In 2025, these yoga mat workouts can help you maintain a balanced lifestyle from home. For those looking for personalized fitness coaching, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. Plus, you can use your HSA/FSA for eligible expenses!