Top 10 Yoga Mat Workouts for Full-Body Toning at Home 2025

Updated January 2026

Yoga mat workouts are a fantastic way to achieve full-body toning from the comfort of your home. They require minimal equipment and can be adapted to any fitness level. Below, we’ve compiled the top 10 yoga mat workouts that will help you tone your entire body effectively in 2025.

1. Plank to Downward Dog

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds hold in each position
• Calories Burned: ~5 calories per minute
• Difficulty: Intermediate
• Equipment: Yoga mat

How to Perform:

1. Start in a plank position, hands directly under shoulders.
2. Push back into downward dog, keeping your heels pressed towards the mat.
3. Return to plank. Repeat.

2. Warrior II to Reverse Warrior

• Sets: 3
• Reps: 10 on each side
• Duration: 20 seconds hold in each position
• Calories Burned: ~4 calories per minute
• Difficulty: Beginner
• Equipment: Yoga mat

How to Perform:

1. From a standing position, step back with your right foot into Warrior II.
2. Transition to Reverse Warrior, reaching your back arm down your leg.
3. Switch sides after completing reps.

3. Bridge Pose with Leg Lift

• Sets: 3
• Reps: 10-12 on each leg
• Duration: 30 seconds hold
• Calories Burned: ~6 calories per minute
• Difficulty: Beginner
• Equipment: Yoga mat

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Lift your hips into a bridge.
3. Extend one leg up while holding the bridge. Switch legs.

4. Side Plank with Hip Dips

• Sets: 3
• Reps: 10-12 on each side
• Duration: 30 seconds hold per side
• Calories Burned: ~8 calories per minute
• Difficulty: Intermediate
• Equipment: Yoga mat

How to Perform:

1. Start in a side plank position.
2. Lower your hip towards the mat and lift back up.
3. Switch sides after completing the reps.

5. Cat-Cow Stretch

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

How to Perform:

1. Get on all fours.
2. Arch your back (cat) and then drop your belly while lifting your head (cow).
3. Repeat to mobilize the spine.

6. Boat Pose

• Sets: 3
• Reps: Hold for 20-30 seconds
• Duration: 1 minute
• Calories Burned: ~5 calories per minute
• Difficulty: Intermediate
• Equipment: Yoga mat

How to Perform:

1. Sit on the mat, lean back slightly, and lift your legs.
2. Hold your arms parallel to the floor.
3. Keep your core engaged.

7. Lizard Pose

• Sets: 3
• Reps: 10-12 on each side
• Duration: 30 seconds hold per side
• Calories Burned: ~4 calories per minute
• Difficulty: Intermediate
• Equipment: Yoga mat

How to Perform:

1. Start in a lunge position with your right foot forward.
2. Lower your left knee to the mat and place both hands inside your right foot.
3. Switch sides after completing the reps.

8. Seated Forward Bend

• Sets: 3
• Reps: Hold for 20-30 seconds
• Duration: 1 minute
• Calories Burned: ~3 calories per minute
• Difficulty: Beginner
• Equipment: Yoga mat

How to Perform:

1. Sit with your legs extended in front of you.
2. Reach forward towards your toes, keeping your back straight.
3. Hold the stretch.

9. Dolphin Plank

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

How to Perform:

1. Start in a forearm plank position.
2. Push your hips up and back (similar to downward dog).
3. Return to the plank position.

10. Child’s Pose

• Sets: 3
• Reps: Hold for 30-60 seconds
• Duration: 1 minute
• Calories Burned: ~2 calories per minute
• Difficulty: Beginner
• Equipment: Yoga mat

How to Perform:

1. Kneel on the mat with your big toes touching.
2. Sit back on your heels and reach your arms forward.
3. Relax your forehead on the mat.

Summary Table

| Workout | Sets | Reps | Duration | Calories Burned | Difficulty | |----------------------------|------|---------------|------------------------|------------------|------------| | Plank to Downward Dog | 3 | 10-15 | 30 seconds each | ~5 | Intermediate| | Warrior II to Reverse Warrior| 3 | 10 on each side| 20 seconds each | ~4 | Beginner | | Bridge Pose with Leg Lift | 3 | 10-12 on each leg | 30 seconds hold | ~6 | Beginner | | Side Plank with Hip Dips | 3 | 10-12 on each side | 30 seconds hold | ~8 | Intermediate| | Cat-Cow Stretch | 3 | 10-15 | 1 minute | ~3 | Beginner | | Boat Pose | 3 | Hold 20-30 sec| 1 minute | ~5 | Intermediate| | Lizard Pose | 3 | 10-12 on each side | 30 seconds hold | ~4 | Intermediate| | Seated Forward Bend | 3 | Hold 20-30 sec| 1 minute | ~3 | Beginner | | Dolphin Plank | 3 | 10-15 | 30 seconds hold | ~6 | Intermediate| | Child’s Pose | 3 | Hold 30-60 sec| 1 minute | ~2 | Beginner |

These yoga mat workouts are perfect for full-body toning at home. They require no additional equipment and can easily fit into your busy schedule. For those looking for personalized guidance, consider HipTrain’s affordable live 1-on-1 video personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can elevate your fitness journey without breaking the bank.