Top 10 Yoga Mat Workouts for Busy Schedules 2025

Updated December 2025

Finding time to work out can be a challenge, especially for those with busy schedules. Yoga mat workouts are an excellent solution as they can be performed almost anywhere and require minimal equipment. Here are the top 10 yoga mat workouts that fit seamlessly into your hectic life while also providing a great workout.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

How to Do It:

• Start in Mountain Pose (Tadasana).
• Inhale and raise your arms overhead.
• Exhale as you fold forward into a Forward Bend (Uttanasana).
• Step back into Plank Pose, lower down to Chaturanga, then upward-facing dog, followed by downward-facing dog.
• Repeat for 5 rounds.

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Sun Salutations | 5 | 1 | 10 minutes |

2. Warrior Flow

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 100-120

How to Do It:

• Begin in Warrior I, transitioning to Warrior II, and then to Reverse Warrior.
• Flow through these poses for 5 rounds on each side.

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Warrior Flow | 5 | 1 | 15 minutes |

3. Core Strengthening Sequence

Duration: 12 minutes
Difficulty Level: Intermediate
Calories Burned: 80-100

How to Do It:

• Perform Plank Pose, Side Plank, Boat Pose, and Bridge Pose.
• Hold each pose for 30 seconds, resting for 10 seconds in between.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Plank | 30 seconds | 1 | | Side Plank | 30 seconds/side | 1 | | Boat Pose | 30 seconds | 1 | | Bridge Pose | 30 seconds | 1 |

4. Quick Stretch Routine

Duration: 8 minutes
Difficulty Level: Beginner
Calories Burned: 30-50

How to Do It:

• Include Cat-Cow stretches, Child's Pose, and Seated Forward Bend.
• Hold each stretch for 1 minute.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Cat-Cow Stretch | 1 minute | 1 | | Child's Pose | 1 minute | 1 | | Seated Forward Bend | 1 minute | 1 |

5. Balance and Focus Flow

Duration: 10 minutes
Difficulty Level: Advanced
Calories Burned: 60-80

How to Do It:

• Flow through Tree Pose, Eagle Pose, and Half Moon Pose.
• Hold each pose for 30 seconds on each side.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Tree Pose | 30 seconds | 1 | | Eagle Pose | 30 seconds | 1 | | Half Moon Pose | 30 seconds | 1 |

6. Yoga for Stress Relief

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 40-60

How to Do It:

• Incorporate poses like Legs-Up-the-Wall, Supine Twist, and Savasana.
• Hold each pose for 1-2 minutes.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Legs-Up-the-Wall | 2 minutes | 1 | | Supine Twist | 2 minutes/side | 1 | | Savasana | 5 minutes | 1 |

7. Energizing Morning Flow

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

How to Do It:

• Combine Downward Dog, Forward Bend, and Cobra Pose.
• Repeat the sequence for 5 rounds.

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Energizing Flow | 5 | 1 | 10 minutes |

8. Lower Body Sculpt

Duration: 12 minutes
Difficulty Level: Intermediate
Calories Burned: 90-110

How to Do It:

• Perform Chair Pose, Warrior III, and Pigeon Pose.
• Hold each pose for 30 seconds, resting for 10 seconds in between.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Chair Pose | 30 seconds | 1 | | Warrior III | 30 seconds/side | 1 | | Pigeon Pose | 30 seconds/side | 1 |

9. Flexibility Boost Routine

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 40-60

How to Do It:

• Focus on Butterfly Stretch, Seated Forward Bend, and Lizard Pose.
• Hold each pose for 1 minute.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Butterfly Stretch | 1 minute | 1 | | Seated Forward Bend | 1 minute | 1 | | Lizard Pose | 1 minute/side | 1 |

10. Evening Wind Down

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

How to Do It:

• Include gentle poses like Child's Pose, Cat-Cow, and Savasana.
• Hold each pose for 1-2 minutes.

| Exercise | Duration | Sets | |--------------------|--------------|----------| | Child's Pose | 2 minutes | 1 | | Cat-Cow Stretch | 2 minutes | 1 | | Savasana | 5 minutes | 1 |

These yoga mat workouts are not only quick but also effective in helping you stay fit amid a busy schedule. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Enjoy flexible scheduling and the convenience of training from home, all while being HSA/FSA approved for eligible expenses.