Top 7 Yoga Mat Exercises for Home Workouts 2025

Updated December 2025

Home workouts have gained immense popularity, and yoga mat exercises are a fantastic way to enhance flexibility and strength. Whether you're a beginner or an experienced yogi, these exercises can be easily incorporated into your daily routine. Here are the Top 7 Yoga Mat Exercises for home workouts in 2025.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 30 calories in 10 minutes

How to Do It:

• Start on your hands and knees.
• Tuck your toes and lift your hips, forming an inverted V-shape.
• Hold for 30 seconds to 1 minute.

Sets/Reps: 3 sets of 30 seconds

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2. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 45 calories in 10 minutes

How to Do It:

• Stand with feet wide apart.
• Turn your right foot out 90 degrees and bend your right knee.
• Extend your arms parallel to the floor.
• Hold for 30 seconds, then switch sides.

Sets/Reps: 3 sets of 30 seconds per side

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3. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 40 calories in 10 minutes

How to Do It:

• Start in a push-up position with your hands under your shoulders.
• Keep your body in a straight line from head to heels.
• Hold for 30 seconds to 1 minute.

Sets/Reps: 3 sets of 30 seconds

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4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 25 calories in 10 minutes

How to Do It:

• Lie on your back with knees bent and feet flat.
• Lift your hips towards the ceiling, squeezing your glutes.
• Hold for 30 seconds.

Sets/Reps: 3 sets of 30 seconds

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5. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 20 calories in 10 minutes

How to Do It:

• Sit with your legs extended.
• Inhale, raising your arms overhead; exhale as you reach for your toes.
• Hold for 30 seconds.

Sets/Reps: 3 sets of 30 seconds

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6. Child's Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 15 calories in 10 minutes

How to Do It:

• Kneel on your mat and sit back on your heels.
• Stretch your arms forward and lower your forehead to the mat.
• Hold for 30 seconds.

Sets/Reps: 3 sets of 30 seconds

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7. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 25 calories in 10 minutes

How to Do It:

• Start on your hands and knees.
• Inhale as you arch your back (Cow), exhale as you round your spine (Cat).
• Repeat for 1 minute.

Sets/Reps: 3 sets of 1 minute

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Summary of Exercises

| Exercise | Equipment Needed | Difficulty Level | Calories Burned (10 min) | Sets/Reps | |----------------------|------------------|------------------|--------------------------|----------------------| | Downward Dog | Yoga mat | Easy | 30 | 3 sets of 30 sec | | Warrior II | Yoga mat | Moderate | 45 | 3 sets of 30 sec/side| | Plank Pose | Yoga mat | Moderate | 40 | 3 sets of 30 sec | | Bridge Pose | Yoga mat | Easy | 25 | 3 sets of 30 sec | | Seated Forward Bend | Yoga mat | Easy | 20 | 3 sets of 30 sec | | Child's Pose | Yoga mat | Easy | 15 | 3 sets of 30 sec | | Cat-Cow Stretch | Yoga mat | Easy | 25 | 3 sets of 1 min |

Incorporating these yoga mat exercises into your home workout routine can significantly enhance your flexibility and strength. For personalized guidance and to ensure you're performing these exercises correctly, consider utilizing affordable personal training from HipTrain. Our certified trainers offer live 1-on-1 video sessions tailored to your needs, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved, making it a smart investment in your health.