Best Yoga Mat Workouts to Try at Home 2025

Updated January 2026

Yoga mat workouts are an excellent way to enhance your home fitness routine, combining flexibility exercises and strength training into one effective package. This list features the best yoga mat workouts you can try at home in 2025. These workouts are designed for various fitness levels and can help you improve strength, flexibility, and overall well-being.

1. Sun Salutation Sequence

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Mountain Pose | 1 | 1 | 1 minute | | Forward Fold | 1 | 1 | 1 minute | | Plank | 1 | 1 | 30 seconds | | Downward Dog | 1 | 1 | 30 seconds | | Cobra Pose | 1 | 1 | 30 seconds | | Child's Pose | 1 | 1 | 1 minute |

2. Warrior Flow

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Warrior I | 5 | 2 | 30 seconds | | Warrior II | 5 | 2 | 30 seconds | | Reverse Warrior | 5 | 2 | 30 seconds | | Side Angle Pose | 5 | 2 | 30 seconds |

3. Pilates Mat Workout

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Leg Circles | 10 | 2 | 1 minute | | The Hundred | 10 | 2 | 1 minute | | Plank with Leg Lift | 10 | 2 | 1 minute | | Side Leg Lifts | 10 | 2 | 1 minute |

4. Yoga for Flexibility

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 120 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Seated Forward Bend | 1 | 1 | 2 minutes | | Pigeon Pose | 1 | 1 | 2 minutes | | Butterfly Stretch | 1 | 1 | 2 minutes | | Supine Spinal Twist | 1 | 1 | 2 minutes |

5. Core Strength Routine

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 230 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Boat Pose | 10 | 3 | 30 seconds | | Plank | 10 | 3 | 30 seconds | | Side Plank | 5 | 3 | 30 seconds | | Bicycle Crunches | 15 | 3 | 1 minute |

6. Strength and Tone

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 300 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Push-Ups | 10 | 3 | 1 minute | | Tricep Dips | 10 | 3 | 1 minute | | Squats | 15 | 3 | 1 minute | | Lateral Lunges | 10 | 3 | 1 minute |

7. Restorative Yoga

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Supported Child's Pose | 1 | 1 | 5 minutes | | Legs Up the Wall | 1 | 1 | 5 minutes | | Reclined Bound Angle | 1 | 1 | 5 minutes |

8. Yoga for Stress Relief

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Cat-Cow Pose | 10 | 1 | 1 minute | | Seated Forward Bend | 1 | 1 | 2 minutes | | Child's Pose | 1 | 1 | 2 minutes | | Corpse Pose | 1 | 1 | 5 minutes |

9. HIIT Yoga Fusion

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 400 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Jumping Jack Sun Salute | 10 | 3 | 1 minute | | Plank Jacks | 10 | 3 | 1 minute | | Warrior III Jumps | 10 | 3 | 1 minute | | Downward Dog Push-Ups | 10 | 3 | 1 minute |

10. Yoga for Better Sleep

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 80 calories in 30 minutes

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|------------| | Gentle Neck Stretches | 5 | 1 | 1 minute | | Supine Spinal Twist | 1 | 1 | 2 minutes | | Legs Up the Wall | 1 | 1 | 5 minutes | | Savasana | 1 | 1 | 5 minutes |

Incorporating these yoga mat workouts into your home fitness routine can significantly enhance your flexibility and strength. For personalized guidance and support, consider trying HipTrain. With affordable live 1-on-1 video personal training from certified trainers, HipTrain allows you to schedule workouts at your convenience. Plus, it's HSA/FSA approved for eligible expenses!