Top 10 Yoga Mat Workouts for Home Practices 2025

Updated January 2026

In 2025, home workouts continue to gain popularity, and yoga mat workouts are at the forefront of this trend. These routines are perfect for enhancing flexibility, building strength, and improving overall wellness without the need for extensive equipment. Below, we’ve compiled the top 10 yoga mat workouts you can easily do at home, along with detailed information on reps, sets, and calories burned.

1. Sun Salutations (Surya Namaskar)

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

| Exercise | Reps | Duration | |-------------------|------|-----------| | Sun Salutation A | 5 | 15 minutes| | Sun Salutation B | 5 | 15 minutes|

Description: A series of poses performed in a sequence to warm up the body.

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2. Warrior Series

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

| Exercise | Reps | Sets | Duration | |---------------|------|------|-----------| | Warrior I | 10 | 3 | 5 minutes | | Warrior II | 10 | 3 | 5 minutes | | Warrior III | 10 | 3 | 5 minutes |

Description: This series builds strength and stability while improving focus.

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3. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~70 calories in 20 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Bridge Pose | 15 | 3 | 10 minutes|

Description: Strengthens the back, glutes, and hamstrings, promoting flexibility.

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4. Plank Variations

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

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Standard Plank | 30 seconds | 3 | 10 minutes | | Side Plank | 30 seconds each side | 3 | 10 minutes | | Plank to Push-Up | 10 | 3 | 10 minutes |

Description: Engages core muscles and improves overall stability.

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5. Seated Forward Bend (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~50 calories in 15 minutes

| Exercise | Reps | Duration | |------------------|------|-----------| | Seated Forward Bend | Hold for 30 seconds | 5 minutes |

Description: Enhances flexibility in the hamstrings and spine.

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6. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~60 calories in 15 minutes

| Exercise | Reps | Duration | |------------------|------|-----------| | Cat-Cow Stretch | 10 | 5 minutes |

Description: A dynamic stretch that increases spinal flexibility.

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7. Downward-Facing Dog (Adho Mukha Svanasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~100 calories in 25 minutes

| Exercise | Reps | Duration | |------------------|------|-----------| | Downward-Facing Dog | Hold for 30 seconds | 5 minutes |

Description: Strengthens the entire body while stretching the spine and hamstrings.

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8. Chair Pose (Utkatasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~90 calories in 20 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Chair Pose | 10 | 3 | 10 minutes |

Description: Builds strength in the legs and core while improving balance.

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9. Pigeon Pose (Eka Pada Rajakapotasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~70 calories in 20 minutes

| Exercise | Reps | Duration | |------------------|------|-----------| | Pigeon Pose | Hold for 30 seconds each side | 5 minutes |

Description: Opens the hips and relieves tension in the lower back.

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10. Corpse Pose (Savasana)

Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: ~30 calories in 10 minutes

| Exercise | Reps | Duration | |------------------|------|-----------| | Corpse Pose | Hold for 5 minutes | 5 minutes |

Description: A restorative pose that promotes relaxation and mindfulness.

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Conclusion

Incorporating these yoga mat workouts into your home practice can greatly enhance your flexibility, strength, and overall wellness. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions that can be tailored to your individual fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.