Top 10 Yoga Mat Workouts for a Full-Body Home Routine 2025

Updated January 2026

In 2025, home workouts continue to thrive, especially as more people seek convenient and effective ways to stay fit. Yoga mat workouts are an excellent option for a full-body routine, combining strength, flexibility, and mindfulness. Here are the top 10 yoga mat workouts that you can easily incorporate into your home fitness regimen.

1. Sun Salutations (Surya Namaskar)

Description: A sequence of 12 poses that warms up the body and engages multiple muscle groups.

• Duration: 5-10 minutes
• Calories Burned: 50-70
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table: | Pose | Duration (seconds) | Sets | |--------------------|--------------------|------| | Mountain Pose | 15 | 1 | | Forward Bend | 15 | 1 | | Plank | 15 | 1 | | Cobra | 15 | 1 | | Downward Dog | 15 | 1 | | Repeat Sequence | 2-3 times | 1 |

2. Warrior Sequence

Description: Builds strength in the legs and core while improving balance.

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

Workout Table: | Pose | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Warrior I | 30 | 2 | | Warrior II | 30 | 2 | | Reverse Warrior | 30 | 2 | | Side Angle Pose | 30 | 2 | | Repeat on other side | 30 | 2 |

3. Plank Variations

Description: Strengthens the core, shoulders, and arms with various plank positions.

• Duration: 10 minutes
• Calories Burned: 60-90
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table: | Variation | Duration (seconds) | Sets | |----------------------|--------------------|------| | Standard Plank | 30 | 2 | | Side Plank | 30 | 2 | | Plank to Downward Dog | 30 | 2 | | Plank Up-Downs | 30 | 2 |

4. Bridge Pose

Description: A great way to strengthen the glutes and lower back while stretching the chest.

• Duration: 10 minutes
• Calories Burned: 40-60
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Duration (seconds) | Sets | |----------------------|--------------------|------| | Bridge Pose Hold | 30 | 3 | | Lift and Lower | 30 | 3 | | Single Leg Bridge | 30 (each leg) | 3 |

5. Seated Forward Bend

Description: A calming stretch that targets the hamstrings and back.

• Duration: 5 minutes
• Calories Burned: 20-30
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table: | Stretch | Duration (seconds) | Sets | |----------------------|--------------------|------| | Seated Forward Bend | 60 | 3 |

6. Cat-Cow Stretch

Description: A gentle flow between two poses that warms the spine and relieves back tension.

• Duration: 5 minutes
• Calories Burned: 20-30
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table: | Movement | Duration (seconds) | Sets | |---------------------|--------------------|------| | Cat Pose | 30 | 3 | | Cow Pose | 30 | 3 |

7. Bicycle Crunches

Description: An effective way to engage the core and improve stability.

• Duration: 10 minutes
• Calories Burned: 50-70
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | |---------------------|--------------------|------| | Bicycle Crunches | 15-20 | 3 |

8. Child’s Pose

Description: A restorative pose that helps to stretch the hips, thighs, and back.

• Duration: 5 minutes
• Calories Burned: 10-20
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Workout Table: | Stretch | Duration (seconds) | Sets | |---------------------|--------------------|------| | Child’s Pose | 60 | 3 |

9. Side Lying Leg Lifts

Description: Targets the outer thighs and glutes for improved lower body strength.

• Duration: 15 minutes
• Calories Burned: 70-100
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | |---------------------|--------------------|------| | Side Lying Leg Lifts| 15-20 (each leg) | 3 |

10. Corpse Pose (Savasana)

Description: A restorative pose that promotes relaxation and mindfulness.

• Duration: 5-10 minutes
• Calories Burned: 10-15
• Difficulty Level: All levels
• Equipment Needed: Yoga mat

Workout Table: | Pose | Duration (seconds) | Sets | |---------------------|--------------------|------| | Corpse Pose | 300 | 1 |

---

These yoga mat workouts provide a comprehensive full-body routine that you can do from the comfort of your home. Whether you're a beginner or an experienced yogi, incorporating these exercises into your weekly schedule can enhance your fitness journey.

For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions tailored to your fitness goals. Our certified trainers will ensure you stay motivated while practicing safely and effectively. Plus, our services are HSA/FSA approved for eligible expenses!