Top 10 Yoga Mat Workouts for Total Body Fitness at Home 2025

As we step into 2025, home fitness continues to rise in popularity, especially with the convenience of yoga mat workouts. These exercises are perfect for building strength, flexibility, and endurance without needing bulky equipment. Here are the top 10 yoga mat workouts that will help you achieve total body fitness right from the comfort of your home.

Updated January 2026

1. Sun Salutations (Surya Namaskar)

Description: This classic yoga sequence warms up the body, improves flexibility, and activates multiple muscle groups.

• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~30
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

2. Plank to Downward Dog

Description: A dynamic movement that targets the core, shoulders, and hamstrings.

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|----------| | Plank to Downward Dog | 10 | 3 | 1 minute |

• Calories Burned: ~40
• Difficulty Level: Intermediate

3. Warrior II to Reverse Warrior

Description: This poses flow enhances leg strength, stability, and balance.

• Sets: 3
• Duration: 1 minute on each side
• Calories Burned: ~25
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

4. Bicycle Crunches

Description: A fantastic core workout that also engages your obliques.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Bicycle Crunches | 15 | 3 | 30 seconds |

• Calories Burned: ~50
• Difficulty Level: Intermediate

5. Bridge Pose

Description: Strengthens the glutes and lower back while promoting flexibility in the hips.

• Sets: 3
• Reps: Hold for 30 seconds
• Calories Burned: ~20
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

6. Side Plank

Description: A great way to strengthen your core and improve balance.

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | Side Plank | 30s | 3 | Each side |

• Calories Burned: ~30
• Difficulty Level: Intermediate

7. Cat-Cow Stretch

Description: This flow improves spinal flexibility and core strength.

• Sets: 3
• Duration: 1 minute
• Calories Burned: ~15
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

8. Lateral Leg Lifts

Description: Targets the hips and outer thighs, promoting hip stability.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Lateral Leg Lifts | 12 | 3 | Each side |

• Calories Burned: ~25
• Difficulty Level: Beginner

9. Seated Forward Bend

Description: A calming stretch that targets the hamstrings and lower back.

• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: ~15
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

10. Yoga Flow Sequence

Description: Combine various poses into a flowing sequence for a full-body workout.

• Sets: 2
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: All levels
• Equipment Needed: Yoga mat

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If you're looking to enhance your yoga mat workouts and achieve total body fitness, consider utilizing HipTrain's affordable personal training. Our certified trainers offer live 1-on-1 video sessions tailored to your fitness goals, all from the comfort of your home. Plus, with HSA/FSA eligibility, you can invest in your health without breaking the bank.

Incorporating these yoga mat workouts into your routine will not only enhance your strength and flexibility but also contribute to your overall well-being. Try them out today and see the difference!