Top 7 Yoga Mat Exercises for Home Workouts in 2025

Updated January 2026

Yoga mat exercises are a fantastic way to stay fit from the comfort of your home. With the increasing popularity of home workouts, incorporating a variety of yoga movements can enhance flexibility, strength, and relaxation. Below are the top 7 yoga mat exercises to include in your home workout routine for 2025.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 30-50 calories in 15 minutes

Instructions:

• Start on all fours.
• Tuck your toes and lift your hips, forming an inverted V.
• Hold for 30 seconds, focusing on your breath.

2. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 40-60 calories in 15 minutes

Instructions:

• Stand with feet wide apart, turning your right foot out.
• Bend your right knee, keeping your left leg straight.
• Extend your arms parallel to the ground.
• Hold for 30 seconds on each side.

3. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 50-70 calories in 15 minutes

Instructions:

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

4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 20-40 calories in 15 minutes

Instructions:

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

5. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 10-20 calories in 15 minutes

Instructions:

• Sit with your legs extended in front of you.
• Inhale and raise your arms, then exhale as you bend forward.
• Hold for 30 seconds, breathing deeply.

6. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 10-20 calories in 15 minutes

Instructions:

• Start in a kneeling position, then sit back on your heels.
• Stretch your arms forward and lower your forehead to the mat.
• Hold for 1 minute, focusing on relaxation.

7. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 20-40 calories in 15 minutes

Instructions:

• Lie on your stomach with hands under your shoulders.
• Press into your hands and lift your chest, keeping your elbows slightly bent.
• Hold for 15-30 seconds before lowering down.

Summary Table of Yoga Mat Exercises

| Exercise | Equipment | Difficulty Level | Calories Burned (15 min) | Duration | |------------------------|-----------|------------------|--------------------------|----------| | Downward Dog | Yoga mat | Beginner | 30-50 | 30 sec | | Warrior II | Yoga mat | Intermediate | 40-60 | 30 sec/side | | Plank Pose | Yoga mat | Intermediate | 50-70 | 30 sec - 1 min | | Bridge Pose | Yoga mat | Beginner | 20-40 | 30 sec | | Seated Forward Bend | Yoga mat | Beginner | 10-20 | 30 sec | | Child’s Pose | Yoga mat | Beginner | 10-20 | 1 min | | Cobra Pose | Yoga mat | Intermediate | 20-40 | 15-30 sec |

Incorporating these yoga mat exercises into your home workout routine can provide numerous benefits. For those looking for guidance, consider HipTrain's affordable live 1-on-1 personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility, HipTrain is a great option for busy professionals wanting to enhance their fitness journey.