Top 10 Yoga Mat Workouts You Can Do at Home

Updated December 2025

Yoga mat workouts are a fantastic way to enhance your home fitness routine. With numerous benefits, including increased flexibility, strength, and stress relief, these exercises can be done almost anywhere. Here’s a list of the top 10 yoga mat workouts you can do at home, complete with details on equipment, difficulty levels, and calories burned.

1. Sun Salutations (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 150-200 per hour

Workout Details:

• Duration: 10 minutes
• Reps: 5 rounds

| Pose | Duration | |------------------|----------| | Mountain Pose | 1 minute | | Forward Bend | 1 minute | | Plank | 1 minute | | Cobra Pose | 1 minute | | Downward Dog | 1 minute |

2. Warrior Series

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 200-250 per hour

Workout Details:

• Duration: 15 minutes
• Reps: Hold each pose for 30 seconds, repeat each side twice

| Pose | Duration | |----------------|----------| | Warrior I | 30 seconds each side | | Warrior II | 30 seconds each side | | Reverse Warrior | 30 seconds each side |

3. Core Strengthening Flow

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 250-300 per hour

Workout Details:

• Duration: 20 minutes
• Reps: 3 sets of each move

| Exercise | Reps | |------------------|------| | Boat Pose | 10 | | Plank | 30 seconds | | Side Plank | 30 seconds each side |

4. Balance and Stability Routine

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 200-220 per hour

Workout Details:

• Duration: 15 minutes
• Reps: Hold each pose for 30 seconds, repeat twice

| Pose | Duration | |------------------|----------| | Tree Pose | 30 seconds each side | | Eagle Pose | 30 seconds each side |

5. Restorative Yoga Sequence

Equipment Needed: Yoga mat, bolster or cushion
Difficulty Level: Beginner
Calories Burned: 100-150 per hour

Workout Details:

• Duration: 30 minutes
• Reps: Hold each pose for 3-5 minutes

| Pose | Duration | |------------------|----------| | Child’s Pose | 5 minutes | | Supported Bridge | 5 minutes | | Legs-Up-The-Wall | 5 minutes |

6. Power Yoga Session

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: 300-400 per hour

Workout Details:

• Duration: 30 minutes
• Reps: 5 rounds, 1 minute each pose

| Pose | Duration | |------------------|----------| | Chaturanga | 1 minute | | Upward Dog | 1 minute | | Warrior III | 1 minute each side |

7. Flexibility and Stretching Routine

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per hour

Workout Details:

• Duration: 20 minutes
• Reps: Hold each stretch for 30 seconds

| Stretch | Duration | |------------------|----------| | Seated Forward Bend | 30 seconds | | Butterfly Stretch | 30 seconds | | Cat-Cow Stretch | 30 seconds |

8. HIIT Yoga Fusion

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: 400-500 per hour

Workout Details:

• Duration: 25 minutes
• Reps: 4 rounds of each exercise

| Exercise | Duration | |------------------|----------| | Jumping Jacks | 1 minute | | High Knees | 1 minute | | Downward Dog to Plank | 1 minute |

9. Prenatal Yoga Routine

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 150-200 per hour

Workout Details:

• Duration: 30 minutes
• Reps: Hold each pose for 1 minute

| Pose | Duration | |------------------|----------| | Cat-Cow | 1 minute | | Side-Lying Stretch | 1 minute each side | | Gentle Squats | 1 minute |

10. Yoga for Better Sleep

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per hour

Workout Details:

• Duration: 20 minutes
• Reps: Hold each pose for 3-5 minutes

| Pose | Duration | |------------------|----------| | Supported Child’s Pose | 5 minutes | | Supine Spinal Twist | 5 minutes each side |

Conclusion

Incorporating these yoga mat workouts into your home fitness routine can enhance your physical and mental well-being. If you're looking for personalized guidance, consider HipTrain, which offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.