Top 10 Yoga Mat Workouts for All Levels 2026

Updated January 2026

Yoga mat workouts are an excellent way to enhance flexibility, build strength, and improve overall fitness—all from the comfort of your home. In 2026, we've curated a list of the top 10 yoga mat workouts suitable for all levels, ensuring you find the perfect routine to fit your needs. Whether you’re a beginner or a seasoned yogi, these workouts will help you achieve your fitness goals.

1. Sun Salutations (Surya Namaskar)

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: ~50 calories

| Move | Reps | Sets | |---------------------|------|------| | Mountain Pose | 1 | 1 | | Forward Fold | 1 | 1 | | Plank | 1 | 1 | | Cobra Pose | 1 | 1 | | Downward Dog | 1 | 1 |

Equipment Needed:

• Yoga mat

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2. Warrior Flow

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: ~70 calories

| Move | Reps | Sets | |---------------------|------|------| | Warrior I | 5 | 2 | | Warrior II | 5 | 2 | | Reverse Warrior | 5 | 2 | | Side Angle Pose | 5 | 2 |

Equipment Needed:

• Yoga mat

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3. Core Strength Yoga

Difficulty Level: Intermediate
Duration: 20 minutes
Calories Burned: ~90 calories

| Move | Reps | Sets | |---------------------|------|------| | Boat Pose | 10 | 3 | | Plank Variations | 10 | 3 | | Side Plank | 5 | 3 |

Equipment Needed:

• Yoga mat

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4. Restorative Yoga

Difficulty Level: All Levels
Duration: 30 minutes
Calories Burned: ~40 calories

| Move | Duration | Sets | |---------------------|-----------|------| | Child's Pose | 5 minutes | 1 | | Supported Bridge | 5 minutes | 1 | | Legs Up the Wall | 10 minutes| 1 |

Equipment Needed:

• Yoga mat
• Bolster or pillow

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5. Yoga for Flexibility

Difficulty Level: All Levels
Duration: 25 minutes
Calories Burned: ~60 calories

| Move | Duration | Sets | |---------------------|-----------|------| | Forward Bend | 1 minute | 3 | | Seated Forward Bend | 1 minute | 3 | | Butterfly Stretch | 1 minute | 3 |

Equipment Needed:

• Yoga mat

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6. Power Yoga

Difficulty Level: Advanced
Duration: 30 minutes
Calories Burned: ~150 calories

| Move | Reps | Sets | |---------------------|------|------| | Chaturanga Push-ups | 10 | 3 | | Warrior III | 10 | 3 | | Crow Pose | 5 | 3 |

Equipment Needed:

• Yoga mat

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7. Gentle Yoga for Stress Relief

Difficulty Level: All Levels
Duration: 20 minutes
Calories Burned: ~50 calories

| Move | Duration | Sets | |---------------------|-----------|------| | Cat-Cow Stretch | 5 minutes | 1 | | Seated Meditation | 10 minutes| 1 | | Savasana | 5 minutes | 1 |

Equipment Needed:

• Yoga mat

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8. Yoga for Strength Building

Difficulty Level: Intermediate
Duration: 25 minutes
Calories Burned: ~80 calories

| Move | Reps | Sets | |---------------------|------|------| | Chair Pose | 10 | 3 | | Warrior I | 10 | 3 | | Plank | 30 seconds | 3 |

Equipment Needed:

• Yoga mat

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9. Balance and Stability Yoga

Difficulty Level: Intermediate
Duration: 20 minutes
Calories Burned: ~70 calories

| Move | Reps | Sets | |---------------------|------|------| | Tree Pose | 5 | 3 | | Eagle Pose | 5 | 3 | | Half Moon Pose | 5 | 3 |

Equipment Needed:

• Yoga mat

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10. Morning Yoga Routine

Difficulty Level: All Levels
Duration: 15 minutes
Calories Burned: ~50 calories

| Move | Duration | Sets | |---------------------|-----------|------| | Sun Salutations | 5 minutes | 1 | | Cat-Cow Stretch | 2 minutes | 1 | | Seated Forward Bend | 3 minutes | 1 |

Equipment Needed:

• Yoga mat

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In 2026, there’s no better time to start your yoga journey than now. Each of these workouts can be easily adapted to fit your level and schedule, making them perfect for busy professionals. For personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you master these yoga mat workouts, ensuring you get the most out of your practice. Plus, you can use HSA/FSA funds for eligible expenses.