Top 10 Yoga Mat Workouts for Beginners 2025

Updated December 2025

Yoga mat workouts are a fantastic way for beginners to ease into fitness while enjoying the numerous benefits of yoga. They improve flexibility, strength, and mental clarity, all from the comfort of your home. In this article, we will explore the top 10 yoga mat workouts that are perfect for beginners in 2025. Each workout includes details on reps, sets, duration, and the estimated calories burned.

1. Downward Dog Flow

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 100 calories (30 minutes)
• Instructions:
  • Start in a tabletop position.
  • Lift your hips up, pressing your heels towards the mat.
  • Hold for 5 breaths, transitioning to Plank Pose.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Downward Dog | 3 | 5 breaths | 30 seconds |

2. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 50 calories (15 minutes)
• Instructions:
  • Begin on all fours, align wrists under shoulders.
  • Inhale to arch your back (Cow), exhale to round (Cat).

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Cat-Cow Stretch | 3 | 10 | 1 minute |

3. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 40 calories (10 minutes)
• Instructions:
  • Kneel on the mat, sit back on your heels.
  • Reach your arms forward and relax your forehead on the ground.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Child’s Pose | 3 | 5 breaths | 1 minute |

4. Warrior I Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 70 calories (20 minutes)
• Instructions:
  • Step one foot back, bend the front knee.
  • Raise arms overhead and hold for 5 breaths.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Warrior I Pose | 3 | 5 breaths | 30 seconds |

5. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 60 calories (15 minutes)
• Instructions:
  • Lie on your back, knees bent.
  • Lift your hips towards the ceiling and hold for 5 breaths.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Bridge Pose | 3 | 5 breaths | 30 seconds |

6. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 50 calories (15 minutes)
• Instructions:
  • Sit with legs extended, reach for your toes.
  • Hold for 5 breaths.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Seated Forward Bend | 3 | 5 breaths | 30 seconds |

7. Lateral Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 40 calories (10 minutes)
• Instructions:
  • Sit cross-legged, reach one arm overhead and lean to the opposite side.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Lateral Stretch | 3 | 5 breaths | 30 seconds |

8. Supine Spinal Twist

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 50 calories (15 minutes)
• Instructions:
  • Lie on your back, draw one knee to your chest and twist.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Supine Spinal Twist | 3 | 5 breaths | 30 seconds |

9. Happy Baby Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 40 calories (10 minutes)
• Instructions:
  • Lie on your back, grab the outside of your feet and pull your knees toward your armpits.

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|------------| | Happy Baby Pose | 3 | 5 breaths | 1 minute |

10. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 30 calories (5 minutes)
• Instructions:
  • Lie flat on your back, arms at your sides, and focus on your breath.

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

Conclusion

These top 10 yoga mat workouts are perfect for beginners looking to enhance their fitness routine in 2025. With the flexibility to practice at home and the affordability of personal training through HipTrain, you can get personalized guidance and support. Our certified trainers conduct live 1-on-1 sessions, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.