Top 10 Yoga Mat Workouts for Home 2025

Updated December 2025

Yoga mat workouts are an excellent way to enhance your flexibility, strength, and overall well-being from the comfort of your home. Below, we’ve compiled a list of the top 10 yoga mat workouts for 2025 that cater to various fitness levels and goals. Each workout is designed to be effective, simple, and requires minimal equipment—just your yoga mat!

1. Sun Salutations (Surya Namaskar)

Description: A series of flowing postures that warm up the body and improve flexibility.

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70 calories
• Equipment Needed: Yoga mat

| Set | Movement | Reps | |-----|-----------------------|------| | 1 | Mountain Pose | 1 | | 1 | Forward Bend | 1 | | 1 | Plank Pose | 1 | | 1 | Downward Dog | 1 | | 1 | Upward Dog | 1 | | 1 | Mountain Pose | 1 |

2. Warrior Sequence

Description: Strengthens the legs and core while improving balance.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 80-100 calories
• Equipment Needed: Yoga mat

| Set | Movement | Reps | |-----|-----------------------|------| | 1 | Warrior I | 5 | | 1 | Warrior II | 5 | | 1 | Reverse Warrior | 5 |

3. Pilates Roll-Up

Description: A core-strengthening exercise that builds flexibility in the spine.

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40-60 calories
• Equipment Needed: Yoga mat

| Set | Movement | Reps | |-----|-----------------------|------| | 1 | Roll-Up | 10 |

4. Bridge Pose

Description: Strengthens the glutes and lower back while opening the hips.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 30-50 calories
• Equipment Needed: Yoga mat

| Set | Movement | Duration | |-----|-----------------------|-----------| | 1 | Bridge Pose | 30 seconds (hold) |

5. Seated Forward Bend (Paschimottanasana)

Description: Stretches the spine and hamstrings, promoting relaxation.

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30 calories
• Equipment Needed: Yoga mat

| Set | Movement | Duration | |-----|-----------------------|-----------| | 1 | Seated Forward Bend | 1 minute (hold) |

6. Child's Pose

Description: A restorative pose that soothes the mind and body.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 15-20 calories
• Equipment Needed: Yoga mat

| Set | Movement | Duration | |-----|-----------------------|-----------| | 1 | Child's Pose | 1 minute (hold) |

7. Plank to Side Plank

Description: Engages the core and improves overall body strength.

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80 calories
• Equipment Needed: Yoga mat

| Set | Movement | Reps | |-----|-----------------------|------| | 1 | Plank | 30 seconds | | 1 | Side Plank (each side)| 30 seconds |

8. Twisted Lunge

Description: Enhances flexibility and strengthens the legs.

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50-70 calories
• Equipment Needed: Yoga mat

| Set | Movement | Reps | |-----|-----------------------|------| | 1 | Twisted Lunge | 5 (each side) |

9. Boat Pose

Description: Strengthens the core and improves balance.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30-50 calories
• Equipment Needed: Yoga mat

| Set | Movement | Reps | |-----|-----------------------|------| | 1 | Boat Pose | 30 seconds (hold) |

10. Cool Down Stretch

Description: A series of stretches to relax the muscles and mind.

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30 calories
• Equipment Needed: Yoga mat

| Set | Movement | Duration | |-----|-----------------------|-----------| | 1 | Supine Spinal Twist | 1 minute (each side) | | 1 | Corpse Pose | 5 minutes (hold) |

Conclusion

Incorporating these yoga mat workouts into your home fitness routine can significantly improve your flexibility and overall health. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers, making it easier to stay motivated and achieve your fitness goals. Plus, HipTrain services are HSA/FSA approved for eligible expenses, making it a smart choice for your budget.