Top 7 Yoga Mat Workouts for Full-Body Strength 2025

Updated December 2025

Incorporating yoga mat workouts into your fitness routine is a fantastic way to build full-body strength right from the comfort of your home. These workouts are designed to enhance flexibility, stability, and muscle strength, making them perfect for anyone looking to get fit without the need for a gym. Here are the top 7 yoga mat workouts that you can try today!

1. Plank to Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 150 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 seconds |

Instructions: Start in a plank position, hold for a few seconds, then push back into downward dog. Alternate between positions for a complete set.

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2. Warrior II to Reverse Warrior

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 180 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 seconds |

Instructions: Transition from Warrior II to Reverse Warrior while maintaining strong legs and core engagement.

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3. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 120 calories in 20 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 seconds |

Instructions: Sit on the mat, lift your legs to form a V shape, and hold. Engage your core throughout the hold.

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4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 100 calories in 20 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds |

Instructions: Lie on your back, knees bent, feet flat on the floor. Lift your hips while squeezing your glutes and hold.

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5. Chaturanga Push-Ups

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 160 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 seconds |

Instructions: From a plank position, lower your body halfway, then push back up. Keep your elbows close to your body.

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6. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 140 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 seconds each side |

Instructions: Balance on one hand and the side of your foot, stacking your body. Hold the position for the duration and switch sides.

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7. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 130 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 seconds each side |

Instructions: From a lunge position, lower your hips and bring both hands inside your front foot, stretching your hip flexors.

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Why Choose HipTrain?

For those looking to enhance their yoga mat workouts with personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, you can elevate your fitness journey without breaking the bank.

Ready to start your transformation?

Incorporate these workouts into your routine and feel the difference in your full-body strength. Happy training!