Top 7 Yoga Mat Workouts for Home Fitness

Updated January 2026

Yoga mat workouts are an excellent way to get fit from the comfort of your home, combining strength, flexibility, and mindfulness. Whether you're a beginner or an experienced yogi, these workouts can be tailored to your fitness level. Here are the top 7 yoga mat workouts that will elevate your home fitness routine.

1. Sun Salutations (Surya Namaskar)

Description: A series of poses that warm up the body and improve flexibility.

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70 calories

Workout Table: | Movement | Reps | |-------------------|--------| | Mountain Pose | 1 | | Forward Bend | 1 | | Plank | 1 | | Cobra Pose | 1 | | Downward Dog | 1 | | Repeat Sequence | 5 times|

2. Warrior Flow

Description: A powerful sequence that builds strength and stability.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100-150 calories

Workout Table: | Movement | Reps | |-------------------|--------| | Warrior I | 5 breaths each side | | Warrior II | 5 breaths each side | | Reverse Warrior | 5 breaths each side | | Side Angle Pose | 5 breaths each side | | Repeat Sequence | 3 times|

3. Core Strengthening Yoga

Description: Focused on building core strength with targeted poses.

• Duration: 20 minutes
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 150-200 calories

Workout Table: | Movement | Sets | Reps | |-------------------|--------|--------| | Boat Pose | 3 | 10-15 | | Plank | 3 | 30 sec | | Side Plank | 3 | 30 sec each side | | Crow Pose | 3 | Hold for 10-15 sec |

4. Balance and Stability Routine

Description: Enhances balance and coordination through yoga poses.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 80-120 calories

Workout Table: | Movement | Sets | Duration | |-------------------|--------|------------| | Tree Pose | 3 | 30 sec each side | | Warrior III | 3 | 30 sec each side | | Half Moon Pose | 3 | 30 sec each side |

5. Yoga for Flexibility

Description: A sequence designed to improve overall flexibility.

• Duration: 25 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 100-130 calories

Workout Table: | Movement | Sets | Duration | |-------------------|--------|------------| | Seated Forward Bend| 3 | 1 min | | Pigeon Pose | 3 | 1 min each side | | Butterfly Stretch | 3 | 1 min | | Lizard Pose | 3 | 1 min each side |

6. Restorative Yoga

Description: Focuses on relaxation and recovery.

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 50-80 calories

Workout Table: | Movement | Sets | Duration | |-------------------|--------|------------| | Child's Pose | 3 | 2 min | | Supported Bridge | 3 | 3 min | | Savasana | 3 | 5 min |

7. Yoga for Stress Relief

Description: A calming sequence aimed at reducing stress and anxiety.

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 70-90 calories

Workout Table: | Movement | Sets | Duration | |-------------------|--------|------------| | Cat-Cow Stretch | 3 | 1 min | | Seated Forward Bend| 3 | 1 min | | Legs Up the Wall | 3 | 5 min |

Why Choose HipTrain for Your Yoga Mat Workouts?

With HipTrain, you can receive personalized, live 1-on-1 video training from certified personal trainers who can guide you through these yoga mat workouts at an affordable price. Unlike traditional gyms, HipTrain offers flexible scheduling to accommodate busy professionals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.