Top 10 Yoga Mat Workouts for Beginners to Try at Home 2025

Updated January 2026

If you’re looking to enhance your fitness routine with yoga mat workouts but don’t know where to start, we’ve got you covered. These beginner-friendly workouts are perfect for practicing at home, allowing you to improve flexibility, strength, and mindfulness without the need for expensive gym memberships. Plus, with the rise of affordable personal training options like HipTrain, getting personalized guidance has never been easier.

Here are the top 10 yoga mat workouts for beginners to try at home in 2025:

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Calories Burned: ~50-70
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Start in Mountain Pose (Tadasana).
2. Inhale and raise your arms overhead.
3. Exhale, fold forward into Forward Bend (Uttanasana).
4. Inhale, step back into Plank Pose.
5. Lower down to Chaturanga (or knees) and transition to Upward Facing Dog.
6. Exhale into Downward Facing Dog.
7. Step forward and return to Forward Bend, then rise back to Mountain Pose.

Reps: 5 cycles

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Duration: 5 minutes
Calories Burned: ~30
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Begin in a tabletop position.
2. Inhale as you arch your back (Cow).
3. Exhale as you round your spine (Cat).

Reps: 10 cycles

3. Warrior II (Virabhadrasana II)

Duration: 5 minutes
Calories Burned: ~40
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Stand with feet wide apart.
2. Turn your right foot out and bend your right knee.
3. Extend your arms parallel to the ground.

Hold: 30 seconds each side, 3 sets

4. Downward Dog (Adho Mukha Svanasana)

Duration: 5 minutes
Calories Burned: ~40
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. From all fours, tuck your toes and lift your hips.
2. Press your heels toward the ground.

Hold: 1 minute, 3 sets

5. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Calories Burned: ~50
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Lift your hips toward the ceiling.

Hold: 30 seconds, 3 sets

6. Child’s Pose (Balasana)

Duration: 5 minutes
Calories Burned: ~20
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Kneel on the mat and sit back on your heels.
2. Extend your arms forward and lower your forehead to the mat.

Hold: 1 minute, 3 sets

7. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Calories Burned: ~30
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Sit with legs extended.
2. Inhale and lengthen your spine, exhale and reach for your feet.

Hold: 30 seconds, 3 sets

8. Side Plank (Vasisthasana)

Duration: 5 minutes
Calories Burned: ~50
Equipment Needed: Yoga mat
Difficulty Level: Moderate

How to Perform:

1. From Plank, shift your weight to one arm and stack your feet.
2. Raise the other arm toward the ceiling.

Hold: 15 seconds each side, 3 sets

9. Lying Spinal Twist (Supta Matsyendrasana)

Duration: 5 minutes
Calories Burned: ~30
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Lie on your back and bring one knee toward your chest.
2. Drop the knee across your body.

Hold: 30 seconds each side, 3 sets

10. Corpse Pose (Savasana)

Duration: 5-10 minutes
Calories Burned: ~10
Equipment Needed: Yoga mat
Difficulty Level: Easy

How to Perform:

1. Lie flat on your back with arms at your sides.
2. Close your eyes and focus on your breath.

Hold: 5-10 minutes

Comparison Table of Yoga Mat Workouts

| Workout | Duration | Calories Burned | Difficulty Level | |-------------------------|----------|------------------|------------------| | Sun Salutations | 10 min | 50-70 | Easy | | Cat-Cow Stretch | 5 min | 30 | Easy | | Warrior II | 5 min | 40 | Easy | | Downward Dog | 5 min | 40 | Easy | | Bridge Pose | 5 min | 50 | Easy | | Child’s Pose | 5 min | 20 | Easy | | Seated Forward Bend | 5 min | 30 | Easy | | Side Plank | 5 min | 50 | Moderate | | Lying Spinal Twist | 5 min | 30 | Easy | | Corpse Pose | 5-10 min | 10 | Easy |

These yoga mat workouts are designed to help beginners ease into a regular practice. They require minimal equipment and can be done in the comfort of your home.

If you’re looking for additional support on your fitness journey, consider HipTrain’s affordable live 1-on-1 video personal training. With certified trainers and flexible scheduling, you can tailor your workouts to meet your unique needs. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it easier to invest in your health.