Top 10 Yoga Mat Workouts for Home Fitness

Updated December 2025

Yoga mat workouts are an excellent way to enhance your home fitness routine. They offer a blend of strength, flexibility, and relaxation, making them suitable for all fitness levels. Here, we present the top 10 yoga mat workouts you can easily incorporate into your home fitness regimen.

1. Sun Salutations (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Sun Salutation A | 5 minutes | 3 |

Benefits: A great way to warm up the body and improve flexibility.

2. Downward Dog to Plank Flow

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |---------------------------|-----------|-------| | Downward Dog | 30 seconds| 3 | | Plank | 30 seconds| 3 | | Rest | 30 seconds| 3 |

Benefits: Strengthens the core and arms while enhancing flexibility.

3. Warrior Series

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 220 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Warrior I | 1 minute | 2 | | Warrior II | 1 minute | 2 | | Warrior III | 1 minute | 2 |

Benefits: Builds strength and stability in the legs while improving balance.

4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Bridge Pose | 30 seconds| 3 |

Benefits: Strengthens the glutes and back, promoting spinal flexibility.

5. Seated Forward Bend (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 120 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |---------------------------|-----------|-------| | Seated Forward Bend | 1 minute | 3 |

Benefits: Stretches the spine and hamstrings while calming the mind.

6. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 80 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Cat-Cow Stretch | 1 minute | 3 |

Benefits: Improves spinal flexibility and helps relieve stress.

7. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Side Plank (each side)| 30 seconds| 3 |

Benefits: Strengthens the obliques and improves balance.

8. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Pigeon Pose | 1 minute | 2 |

Benefits: Opens the hips and stretches the thighs, enhancing flexibility.

9. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories in 30 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Child’s Pose | 1 minute | 3 |

Benefits: A restorative pose that promotes relaxation and stress relief.

10. Final Relaxation (Savasana)

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: Approximately 30 calories in 10 minutes

Workout Table

| Exercise | Duration | Sets | |------------------|-----------|-------| | Savasana | 5 minutes | 1 |

Benefits: Essential for integrating the benefits of yoga practice and calming the mind.

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Incorporating these yoga mat workouts into your home fitness routine can significantly enhance your physical and mental well-being. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions tailored to your needs. With certified trainers and flexible scheduling, you can easily fit training into your busy lifestyle. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses!