Top 10 Yoga Mat Workouts for Total Body Strength 2025

Updated December 2025

Yoga mat workouts are an excellent way to build total body strength while improving flexibility, balance, and mental well-being. Whether you’re a beginner or a seasoned yogi, these workouts can easily be performed at home, requiring minimal equipment—just your yoga mat! Below, we’ve compiled the top 10 yoga mat workouts that will help you build strength and tone your entire body.

1. Plank to Downward Dog

• Sets: 3
• Duration: 30 seconds each
• Calories Burned: ~4 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: Yoga mat
• Benefits: Strengthens core, shoulders, and legs.

2. Warrior II to Reverse Warrior

• Sets: 3
• Duration: 30 seconds each side
• Calories Burned: ~5 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Benefits: Builds strength in legs and core while enhancing flexibility.

3. Bridge Pose

• Sets: 4
• Reps: 15
• Duration: Hold for 30 seconds
• Calories Burned: ~6 per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Benefits: Strengthens glutes, lower back, and hamstrings.

4. Chaturanga to Upward Dog

• Sets: 3
• Duration: 30 seconds each
• Calories Burned: ~5 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Benefits: Enhances upper body strength and flexibility.

5. Chair Pose

• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: ~4 per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Benefits: Strengthens thighs, calves, and core.

6. Side Plank

• Sets: 3
• Duration: 20 seconds each side
• Calories Burned: ~6 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Benefits: Builds core stability and strengthens arms.

7. Cobra Pose

• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: ~3 per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Benefits: Strengthens spine and stretches chest and shoulders.

8. Boat Pose

• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: ~4 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Benefits: Engages core muscles and improves balance.

9. Lunge with a Twist

• Sets: 3
• Reps: 10 each side
• Duration: 30 seconds each side
• Calories Burned: ~6 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Benefits: Strengthens legs and improves spinal flexibility.

10. Downward Dog to Plank Flow

• Sets: 3
• Duration: 30 seconds each
• Calories Burned: ~5 per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Benefits: Full-body workout that enhances strength and endurance.

Workout Table Summary

| Workout | Sets | Reps/Duration | Calories Burned | Difficulty Level | |---------------------------|------|-------------------------|------------------|------------------| | Plank to Downward Dog | 3 | 30 seconds each | ~4 per minute | Beginner | | Warrior II to Reverse | 3 | 30 seconds each side | ~5 per minute | Intermediate | | Bridge Pose | 4 | 15 reps | ~6 per minute | Beginner | | Chaturanga to Upward Dog | 3 | 30 seconds each | ~5 per minute | Intermediate | | Chair Pose | 3 | Hold for 30 seconds | ~4 per minute | Beginner | | Side Plank | 3 | 20 seconds each side | ~6 per minute | Intermediate | | Cobra Pose | 3 | Hold for 30 seconds | ~3 per minute | Beginner | | Boat Pose | 3 | Hold for 30 seconds | ~4 per minute | Intermediate | | Lunge with a Twist | 3 | 10 each side | ~6 per minute | Intermediate | | Downward Dog to Plank Flow| 3 | 30 seconds each | ~5 per minute | Intermediate |

Incorporating these yoga mat workouts into your routine can help you achieve total body strength from the comfort of your home. For those seeking personalized fitness coaching, HipTrain offers affordable live 1-on-1 training sessions with certified trainers, making it easy to fit your workouts into a busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!