Top 10 Yoga Mat Workouts for Full-Body Strength

Updated January 2026

Yoga mats are not just for stretching and meditation; they can be the foundation for a variety of full-body strength workouts that you can do right at home. Below is a list of the top 10 yoga mat workouts that will help you build strength, improve flexibility, and boost your overall fitness. These workouts are designed for varying skill levels and require minimal equipment, making them perfect for anyone looking to enhance their home workout routine.

1. Plank to Push-Up

• Duration: 30 seconds
• Sets: 3
• Reps: 10-12
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~5-7 per minute

Description: Start in a plank position, lower yourself into a push-up, and return to plank. Engage your core throughout.

2. Downward Dog to Cobra Flow

• Duration: 1 minute
• Sets: 3
• Reps: 10-15
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~3-5 per minute

Description: Transition from Downward Dog to Cobra pose to stretch and strengthen the back and arms.

3. Warrior II to Reverse Warrior

• Duration: 30 seconds on each side
• Sets: 3
• Reps: 10-12 per side
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~4-6 per minute

Description: Hold Warrior II, then transition to Reverse Warrior to engage your legs, hips, and core.

4. Bridge Pose

• Duration: 30 seconds
• Sets: 3
• Reps: 10-15
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~4-5 per minute

Description: Lie on your back, feet flat on the mat, and lift your hips towards the ceiling to strengthen the glutes and lower back.

5. Boat Pose

• Duration: 30 seconds
• Sets: 3
• Reps: 10-12
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~4-6 per minute

Description: Sit on the mat and lift your legs and torso into a V-shape to engage your core.

6. Lateral Lunges

• Duration: 1 minute
• Sets: 3
• Reps: 10-12 per side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~6-8 per minute

Description: Step to the side into a lunge position, alternating sides to work the inner and outer thighs.

7. Side Plank

• Duration: 30 seconds on each side
• Sets: 3
• Reps: 5-8 per side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~4-6 per minute

Description: From a plank position, rotate onto one side, stacking your feet and lifting your hips to engage your obliques.

8. Cat-Cow Stretch

• Duration: 1 minute
• Sets: 3
• Reps: 10-15
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~3-5 per minute

Description: Flow between arching and rounding your back to improve spinal flexibility and engage your core.

9. Reverse Crunch

• Duration: 30 seconds
• Sets: 3
• Reps: 10-15
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~4-6 per minute

Description: Lie on your back and lift your hips off the ground while bringing your knees toward your chest to target the lower abs.

10. Sun Salutations

• Duration: 5 minutes
• Sets: 3
• Reps: 5-10 cycles
• Equipment Needed: Yoga mat
• Difficulty Level: All levels
• Calories Burned: ~5-8 per minute

Description: Flow through a series of poses to warm up your body and build strength, flexibility, and endurance.

Summary Table of Workouts

| Workout | Duration | Sets | Reps | Difficulty Level | Calories Burned (approx.) | |--------------------------|-----------|------|---------------|------------------|---------------------------| | Plank to Push-Up | 30 secs | 3 | 10-12 | Intermediate | 5-7 | | Downward Dog to Cobra | 1 min | 3 | 10-15 | Beginner | 3-5 | | Warrior II to Reverse | 30 secs | 3 | 10-12/side | Beginner-Intermediate | 4-6 | | Bridge Pose | 30 secs | 3 | 10-15 | Beginner | 4-5 | | Boat Pose | 30 secs | 3 | 10-12 | Intermediate | 4-6 | | Lateral Lunges | 1 min | 3 | 10-12/side | Intermediate | 6-8 | | Side Plank | 30 secs | 3 | 5-8/side | Intermediate | 4-6 | | Cat-Cow Stretch | 1 min | 3 | 10-15 | Beginner | 3-5 | | Reverse Crunch | 30 secs | 3 | 10-15 | Intermediate | 4-6 | | Sun Salutations | 5 mins | 3 | 5-10 cycles | All levels | 5-8 |

These workouts are not only effective for building strength but also for enhancing your flexibility and balance. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions that can help you master these exercises and reach your fitness goals. Plus, our services are HSA/FSA eligible, making it easier to invest in your health.