Top 10 Yoga Mat Exercises for a Full-Body Workout at Home 2025

Updated January 2026

If you're looking to enhance your fitness routine from the comfort of your home, yoga mat exercises are an excellent option for a full-body workout. They not only help in building strength and flexibility but also improve balance and coordination. Here’s a list of the top 10 yoga mat exercises you can incorporate into your home workout routine in 2025.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~30 calories in 10 minutes
Sets/Reps: Hold for 30 seconds to 1 minute, repeat 3 times

Benefits:

• Strengthens the entire body
• Improves flexibility

2. Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~40 calories in 10 minutes
Sets/Reps: Hold for 30 seconds to 1 minute, repeat 3 times

Benefits:

• Builds core strength
• Engages multiple muscle groups

3. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~25 calories in 10 minutes
Sets/Reps: Hold for 30 seconds on each side, repeat 3 times

Benefits:

• Strengthens legs and core
• Enhances stability and focus

4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~20 calories in 10 minutes
Sets/Reps: Hold for 30 seconds, repeat 3 times

Benefits:

• Strengthens the back and glutes
• Promotes spinal flexibility

5. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~15 calories in 10 minutes
Sets/Reps: Perform for 1 minute, repeat 3 times

Benefits:

• Increases spinal flexibility
• Relieves tension in the back

6. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~35 calories in 10 minutes
Sets/Reps: Hold for 30 seconds on each side, repeat 3 times

Benefits:

• Strengthens obliques and shoulders
• Improves balance

7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~20 calories in 10 minutes
Sets/Reps: Hold for 30 seconds, repeat 3 times

Benefits:

• Stretches the spine and hamstrings
• Calms the mind

8. Chair Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~30 calories in 10 minutes
Sets/Reps: Hold for 30 seconds, repeat 3 times

Benefits:

• Strengthens thighs and ankles
• Improves posture

9. Child's Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~10 calories in 5 minutes
Sets/Reps: Hold for 1 minute, repeat 3 times

Benefits:

• Restorative pose that relaxes the body
• Stretches the back and hips

10. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~15 calories in 10 minutes
Sets/Reps: Hold for 30 seconds, repeat 3 times

Benefits:

• Strengthens the spine
• Opens the chest and shoulders

Full-Body Workout Table

| Exercise | Duration/ Reps | Sets | Calories Burned | |-----------------------|----------------------------|-------|------------------| | Downward Dog | 30-60 seconds | 3 | 30 | | Plank | 30-60 seconds | 3 | 40 | | Warrior II | 30 seconds each side | 3 | 25 | | Bridge Pose | 30 seconds | 3 | 20 | | Cat-Cow Stretch | 1 minute | 3 | 15 | | Side Plank | 30 seconds each side | 3 | 35 | | Seated Forward Bend | 30 seconds | 3 | 20 | | Chair Pose | 30 seconds | 3 | 30 | | Child's Pose | 1 minute | 3 | 10 | | Cobra Pose | 30 seconds | 3 | 15 |

These exercises can easily be performed on a yoga mat, making them perfect for your home workout routine. For those looking for personalized guidance, consider trying HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers can help you optimize your workouts and stay motivated.