Top 10 Yoga Mat-Based Home Workouts for Beginners

Updated December 2025

Yoga mat workouts are a fantastic way for beginners to engage in home workouts that are both effective and accessible. Whether you're looking to build strength, increase flexibility, or simply get moving, these exercises will help you achieve your fitness goals without needing a lot of space or equipment. Here are the top 10 yoga mat-based home workouts for beginners:

1. Downward Dog

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: ~50 calories in 30 minutes

How to Perform:

• Start in a plank position.
• Lift your hips up and back, forming an inverted V shape.
• Hold for 30 seconds.

Workout Table

| Exercise | Sets | Duration | |----------------|------|------------| | Downward Dog | 3 | 30 seconds |

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2. Cat-Cow Stretch

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: ~40 calories in 30 minutes

How to Perform:

• Start on your hands and knees.
• Inhale, arch your back (Cow), then exhale, round your back (Cat).
• Repeat for 1 minute.

Workout Table

| Exercise | Sets | Duration | |------------------|------|------------| | Cat-Cow Stretch | 3 | 1 minute |

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3. Plank

Equipment Needed: Yoga Mat
Difficulty Level: Moderate
Calories Burned: ~60 calories in 30 minutes

How to Perform:

• Start in a push-up position.
• Keep your body in a straight line from head to heels.
• Hold for 30 seconds.

Workout Table

| Exercise | Sets | Duration | |----------|------|------------| | Plank | 3 | 30 seconds |

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4. Child’s Pose

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: ~30 calories in 30 minutes

How to Perform:

• Kneel on the mat and sit back on your heels.
• Stretch your arms forward and lower your forehead to the mat.
• Hold for 1 minute.

Workout Table

| Exercise | Sets | Duration | |---------------|------|------------| | Child’s Pose | 3 | 1 minute |

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5. Bridge Pose

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: ~50 calories in 30 minutes

How to Perform:

• Lie on your back with knees bent and feet flat on the mat.
• Lift your hips towards the ceiling.
• Hold for 30 seconds.

Workout Table

| Exercise | Sets | Duration | |---------------|------|------------| | Bridge Pose | 3 | 30 seconds |

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6. Seated Forward Bend

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: ~40 calories in 30 minutes

How to Perform:

• Sit on the mat with legs extended.
• Reach forward towards your toes, keeping your back straight.
• Hold for 1 minute.

Workout Table

| Exercise | Sets | Duration | |------------------------|------|------------| | Seated Forward Bend | 3 | 1 minute |

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7. Warrior I Pose

Equipment Needed: Yoga Mat
Difficulty Level: Moderate
Calories Burned: ~50 calories in 30 minutes

How to Perform:

• Stand with legs apart, turn one foot out and bend that knee.
• Raise arms overhead, keeping your torso straight.
• Hold for 30 seconds on each side.

Workout Table

| Exercise | Sets | Duration | |----------------|------|------------| | Warrior I Pose | 3 | 30 seconds (each side) |

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8. Lying Leg Raises

Equipment Needed: Yoga Mat
Difficulty Level: Moderate
Calories Burned: ~60 calories in 30 minutes

How to Perform:

• Lie flat on your back, legs straight.
• Lift your legs up towards the ceiling, then lower them without touching the mat.
• Repeat for 10 reps.

Workout Table

| Exercise | Sets | Reps | |-------------------|------|-------| | Lying Leg Raises | 3 | 10 |

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9. Side Plank

Equipment Needed: Yoga Mat
Difficulty Level: Moderate
Calories Burned: ~60 calories in 30 minutes

How to Perform:

• Lie on your side, propping your body up with one arm.
• Lift your hips off the mat, keeping your body in a straight line.
• Hold for 30 seconds on each side.

Workout Table

| Exercise | Sets | Duration | |--------------|------|------------| | Side Plank | 3 | 30 seconds (each side) |

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10. Corpse Pose

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: ~30 calories in 30 minutes

How to Perform:

• Lie flat on your back with arms at your sides.
• Close your eyes and focus on your breath.
• Hold for 5 minutes.

Workout Table

| Exercise | Sets | Duration | |---------------|------|------------| | Corpse Pose | 1 | 5 minutes |

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These beginner-friendly yoga mat workouts will help you build a solid foundation for your fitness journey. Each exercise can be done in the comfort of your home, allowing you to integrate fitness into your daily routine without the need for a gym.

For a personalized touch to your fitness journey, consider trying HipTrain. Our affordable live 1-on-1 video personal training sessions provide you with certified trainers who can guide you through these workouts, ensuring you perform them safely and effectively. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.