Top 10 Yoga Mat Workouts for Full-Body Toning

Updated January 2026

Yoga mat workouts are an excellent way to achieve full-body toning from the comfort of your home. These workouts can improve flexibility, strength, and balance, making them perfect for all fitness levels. Here’s a list of the top 10 yoga mat workouts that will help you tone your entire body effectively.

1. Plank to Downward Dog

• Sets: 3
• Duration: 30 seconds each
• Calories Burned: 150
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Start in a plank position, hold for a moment, then push back into downward dog. Alternate between the two positions.

2. Warrior II Sequence

• Sets: 3
• Duration: 30 seconds each side
• Calories Burned: 120
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: From a standing position, step back with one foot, bend the front knee, and extend your arms parallel to the ground. Switch sides after 30 seconds.

3. Bridge Pose

• Sets: 3
• Reps: 15
• Duration: 30 seconds hold
• Calories Burned: 100
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes.

4. Boat Pose

• Sets: 3
• Duration: 30 seconds
• Calories Burned: 90
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Sit on the mat with your knees bent, lean back slightly, and lift your feet off the ground. Hold the position.

5. Side Plank

• Sets: 3
• Duration: 30 seconds each side
• Calories Burned: 150
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Start in a plank position, shift to one side, and stack your feet. Raise your top arm towards the ceiling.

6. Cat-Cow Stretch

• Sets: 3
• Duration: 1 minute
• Calories Burned: 80
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: On all fours, alternate between arching your back (cat) and lowering your belly (cow) to warm up your spine.

7. Crescent Lunge

• Sets: 3
• Duration: 30 seconds each side
• Calories Burned: 140
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Step one foot forward into a lunge while raising the opposite arm overhead. Switch sides after 30 seconds.

8. Seated Forward Bend

• Sets: 3
• Duration: 30 seconds
• Calories Burned: 70
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Sit with your legs extended and reach towards your toes, stretching your hamstrings.

9. Pigeon Pose

• Sets: 3
• Duration: 30 seconds each side
• Calories Burned: 90
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: From a plank position, bring one knee forward and extend the other leg back. Hold and switch sides.

10. Child’s Pose

• Sets: 3
• Duration: 1 minute
• Calories Burned: 50
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Kneel on the mat, sit back on your heels, and stretch your arms forward on the mat to relax.

| Workout | Sets | Reps/Duration | Calories Burned | Difficulty Level | Equipment Needed | |---------------------|------|--------------------|------------------|------------------|------------------| | Plank to Downward Dog | 3 | 30 seconds each | 150 | Beginner | Yoga mat | | Warrior II Sequence | 3 | 30 seconds each side| 120 | Beginner | Yoga mat | | Bridge Pose | 3 | 15 | 100 | Beginner | Yoga mat | | Boat Pose | 3 | 30 seconds | 90 | Intermediate | Yoga mat | | Side Plank | 3 | 30 seconds each side| 150 | Intermediate | Yoga mat | | Cat-Cow Stretch | 3 | 1 minute | 80 | Beginner | Yoga mat | | Crescent Lunge | 3 | 30 seconds each side| 140 | Intermediate | Yoga mat | | Seated Forward Bend | 3 | 30 seconds | 70 | Beginner | Yoga mat | | Pigeon Pose | 3 | 30 seconds each side| 90 | Intermediate | Yoga mat | | Child’s Pose | 3 | 1 minute | 50 | Beginner | Yoga mat |

With these yoga mat workouts, you can easily tone your entire body while improving flexibility. For those looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers will tailor workouts to your specific needs, ensuring you get the most out of your fitness journey. Plus, our services are HSA/FSA approved for eligible expenses!