Top 10 Yoga Mat Workouts for Total Body Strength

Updated December 2025

Yoga mat workouts are an excellent way to build total body strength while improving flexibility and balance. Using just a yoga mat, you can perform a variety of exercises that engage multiple muscle groups. Here, we’ve compiled the top 10 yoga mat workouts that will help you achieve your strength goals.

1. Plank to Downward Dog

Description: Start in a plank position, then push back into Downward Dog. This exercise engages your core, shoulders, and legs.

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds hold in Downward Dog
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~50 per 15 minutes

2. Warrior II to Reverse Warrior

Description: This dynamic flow strengthens your legs and core while enhancing flexibility.

• Reps: 8-10 per side
• Sets: 3
• Duration: 30 seconds hold in each position
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~60 per 15 minutes

3. Bridge Pose

Description: A great exercise for your glutes and lower back, the Bridge Pose also opens up your hips.

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds hold
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~40 per 15 minutes

4. Side Plank

Description: This exercise focuses on your obliques and improves core strength.

• Reps: 8-10 per side
• Sets: 3
• Duration: 20-30 seconds hold
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~50 per 15 minutes

5. Cat-Cow Stretch

Description: This flow improves flexibility in the spine while engaging the core and back muscles.

• Reps: 10-15 cycles
• Sets: 3
• Duration: 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~30 per 15 minutes

6. Chair Pose

Description: Strengthen your thighs and ankles while improving balance with this powerful pose.

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds hold
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~50 per 15 minutes

7. Lizard Pose

Description: This pose stretches your hips and improves flexibility while also strengthening your legs and core.

• Reps: 5-8 per side
• Sets: 3
• Duration: 30 seconds hold
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~40 per 15 minutes

8. Chaturanga Dandasana (Four-Limbed Staff Pose)

Description: This pose builds upper body strength while engaging your core.

• Reps: 5-10
• Sets: 3
• Duration: Hold for 10-15 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~50 per 15 minutes

9. Boat Pose

Description: Engage your core and hip flexors with this challenging pose.

• Reps: 10-15
• Sets: 3
• Duration: 20-30 seconds hold
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~40 per 15 minutes

10. Seated Forward Bend

Description: This stretch not only enhances flexibility but also strengthens your back and hamstrings.

• Reps: 8-10
• Sets: 3
• Duration: 30 seconds hold
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~30 per 15 minutes

Conclusion

These yoga mat workouts are perfect for anyone looking to enhance their total body strength while also improving flexibility. Whether you're a beginner or more advanced, you can tailor these exercises to fit your fitness level. If you’re looking for personalized guidance, consider trying HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.