Top 10 Yoga Mat Workouts to Try at Home

Updated December 2025

Yoga mat workouts are an excellent way to enhance your flexibility and strength right from the comfort of your home. Whether you're a beginner or an experienced practitioner, these workouts can cater to all levels and help you maintain a balanced fitness routine. Here are the top 10 yoga mat workouts to try at home.

1. Sun Salutations (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 60 | 30 |

Description: A series of 12 postures performed in a sequence that warms the body and builds strength.

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2. Warrior II Pose (Virabhadrasana II)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 90 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 30 | 15 |

Description: This pose strengthens the legs and opens the hips and chest, enhancing balance and stability.

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3. Downward-Facing Dog (Adho Mukha Svanasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 4 | 45 | 20 |

Description: A foundational pose that stretches the entire body and builds muscle endurance.

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4. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 4 | 30 | 15 |

Description: This core-strengthening pose improves overall stability and helps tone the abdominal muscles.

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5. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 70 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 40 | 20 |

Description: A great pose for strengthening the back, glutes, and legs while opening the chest.

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6. Seated Forward Bend (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 80 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 60 | 30 |

Description: This pose promotes flexibility in the hamstrings and spine while calming the mind.

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7. Tree Pose (Vrksasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 100 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 30 | 15 |

Description: A balancing posture that strengthens the legs and improves focus and concentration.

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8. Child’s Pose (Balasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 50 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 60 | 30 |

Description: A restorative pose that stretches the back and hips while providing a moment of relaxation.

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9. Cobra Pose (Bhujangasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 60 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 30 | 15 |

Description: This pose strengthens the spine and opens the chest while improving flexibility.

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10. Pigeon Pose (Eka Pada Rajakapotasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 100 per hour

| Sets | Duration (Seconds) | Rest (Seconds) | |------|-------------------|----------------| | 3 | 45 | 20 |

Description: A deep hip opener that stretches the glutes and hip flexors, relieving tension.

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These yoga mat workouts are perfect for incorporating flexibility and strength training into your home routine. To further enhance your practice, consider joining HipTrain for personalized training sessions. HipTrain offers live 1-on-1 video personal training with certified trainers at an affordable price, making it easier for you to achieve your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses.