Top 10 Yoga Mat Exercises for a Full-Body Workout at Home

Updated January 2026

Are you looking for an effective way to achieve a full-body workout right from the comfort of your home? Yoga mat exercises are perfect for building strength, improving flexibility, and enhancing overall fitness. Below, we present the top 10 yoga mat exercises that will help you achieve your fitness goals in 2025 and beyond.

1. Plank

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: ~3-5 calories per minute

Instructions:

• Start in a push-up position with your hands directly under your shoulders.
• Keep your body in a straight line from head to heels.
• Hold for 30 seconds to 1 minute.

| Sets | Duration | |------|----------| | 3 | 30-60 seconds |

2. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~2-4 calories per minute

Instructions:

• Start on your hands and knees.
• Lift your hips towards the ceiling, forming an inverted V shape.
• Hold for 30 seconds, focusing on deep breathing.

| Sets | Duration | |------|----------| | 3 | 30 seconds |

3. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~3-4 calories per minute

Instructions:

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

| Sets | Duration | |------|----------| | 3 | 30 seconds |

4. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~4-6 calories per minute

Instructions:

• Stand tall, step one foot back, and bend your front knee.
• Extend arms parallel to the floor, gazing over your front hand.
• Hold for 30 seconds on each side.

| Sets | Duration | |------|----------| | 2 | 30 seconds per side |

5. Child's Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~2 calories per minute

Instructions:

• Kneel on the mat and sit back on your heels.
• Extend your arms forward and rest your forehead on the mat.
• Hold for 1 minute while breathing deeply.

| Sets | Duration | |------|----------| | 3 | 1 minute |

6. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~4-6 calories per minute

Instructions:

• Lie on your side and prop yourself up on one elbow.
• Lift your hips off the mat and hold your body in a straight line.
• Hold for 30 seconds on each side.

| Sets | Duration | |------|----------| | 3 | 30 seconds per side |

7. Bicycle Crunches

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~5-7 calories per minute

Instructions:

• Lie on your back with hands behind your head and legs lifted.
• Bring one elbow to the opposite knee while straightening the other leg.
• Alternate sides for 1 minute.

| Sets | Duration | |------|----------| | 3 | 1 minute |

8. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~2-3 calories per minute

Instructions:

• Start on all fours.
• Inhale, arch your back (Cow), and exhale, rounding your spine (Cat).
• Repeat for 1 minute.

| Sets | Duration | |------|----------| | 3 | 1 minute |

9. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~2 calories per minute

Instructions:

• Sit with legs extended in front.
• Reach forward towards your toes while keeping your back straight.
• Hold for 30 seconds.

| Sets | Duration | |------|----------| | 3 | 30 seconds |

10. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~3-5 calories per minute

Instructions:

• Start in a lunge position with your back knee on the mat.
• Place both hands inside your front foot and lower your hips.
• Hold for 30 seconds on each side.

| Sets | Duration | |------|----------| | 2 | 30 seconds per side |

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Incorporating these yoga mat exercises into your home fitness routine is an effective way to target multiple muscle groups and improve your overall well-being. For personalized guidance and a tailored workout plan, consider trying HipTrain’s live 1-on-1 video personal training, which offers affordable rates compared to traditional gyms and is HSA/FSA approved for eligible expenses.