Best Yoga Mat Workouts to Try at Home in 2025

Updated December 2025

As we embrace the new year, it's the perfect time to elevate your fitness routine with some invigorating yoga mat workouts. Practicing yoga at home not only enhances flexibility and strength but also promotes mental well-being. Here’s a curated list of the best yoga mat workouts you can try at home in 2025, featuring specific exercises, durations, and tips to get the most out of your practice.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~50-70 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Reps | |------------------------|------| | Sun Salutation A | 5 | | Sun Salutation B | 5 |

Tip: Focus on your breath and flow smoothly from one pose to the next.

2. Warrior Flow

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~100-150 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Reps | |------------------------|------| | Warrior I | 5 | | Warrior II | 5 | | Reverse Warrior | 5 |

Tip: Engage your core in every pose to enhance stability.

3. Core Strengthening Yoga

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~120-180 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Plank | 3 | 30s | | Boat Pose | 3 | 10 | | Side Plank | 3 | 30s |

Tip: Maintain a straight line from head to heels in plank to maximize effectiveness.

4. Restorative Yoga

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: ~30-50 per session
Equipment Needed: Yoga mat, bolster or pillow

Workout Table:

| Exercise | Duration | |------------------------|----------| | Supported Child's Pose | 5 min | | Legs Up the Wall | 5 min | | Savasana | 10 min |

Tip: Use props to support your body and promote relaxation.

5. Power Yoga

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~200-300 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Chaturanga Push-Ups | 3 | 10 | | Upward Dog | 3 | 5 | | Downward Dog | 3 | 5 |

Tip: Keep your movements dynamic to build heat and endurance.

6. Balance and Stability Routine

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~100-150 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |------------------------|------|----------| | Tree Pose | 3 | 30s each leg | | Eagle Pose | 3 | 30s each side | | Warrior III | 3 | 30s each leg |

Tip: Focus your gaze on a fixed point to improve balance.

7. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~50-70 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | |------------------------|----------| | Cat-Cow Stretch | 5 min | | Seated Forward Bend | 5 min | | Supine Spinal Twist | 5 min |

Tip: Incorporate deep breathing to enhance relaxation.

8. Flexibility and Mobility Flow

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: ~100-150 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Duration | |------------------------|------|----------| | Downward Dog | 3 | 1 min | | Pigeon Pose | 3 | 1 min each side | | Cobra Pose | 3 | 30s |

Tip: Move gently between poses to avoid injury.

9. Morning Energizer Routine

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: ~50-100 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Mountain Pose | 3 | 5 | | Standing Forward Bend | 3 | 5 | | Cat-Cow Stretch | 3 | 10 |

Tip: Start your day with this routine to boost energy levels.

10. Evening Wind Down Routine

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: ~30-50 per session
Equipment Needed: Yoga mat

Workout Table:

| Exercise | Duration | |------------------------|----------| | Child's Pose | 5 min | | Seated Forward Bend | 5 min | | Legs Up the Wall | 10 min |

Tip: Dim the lights and play calming music to enhance the wind-down experience.

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Why Choose HipTrain for Your Yoga Journey?

While practicing yoga at home is convenient, having personalized guidance can make a world of difference. HipTrain offers affordable live 1-on-1 video personal training sessions, allowing you to receive expert instruction from certified trainers in the comfort of your home. Plus, our services are HSA/FSA approved, making it easier to invest in your health. With flexible scheduling options, you can fit your workouts into your busy lifestyle.