Top 8 Yoga Mat Workouts for Full-Body Strength

Updated January 2026

Yoga mat workouts are an excellent way to build full-body strength while also enhancing core stability. These workouts are perfect for those looking to improve their fitness from the comfort of home. Below, we’ve compiled the top 8 yoga mat workouts that will help you achieve your strength goals effectively.

1. Plank to Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

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

Instructions: Start in a plank position, hold for a few seconds, then push back into a downward dog. Repeat.

2. Warrior II to Reverse Warrior

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per 30 minutes

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

Instructions: Transition from Warrior II pose to Reverse Warrior, focusing on maintaining balance and strength.

3. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per 30 minutes

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

Instructions: Sit on the mat, lift your legs, and hold the position while engaging your core.

4. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 160 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 5 | 1 minute each side |

Instructions: From a lunge position, drop your back knee and rotate your hips to feel the stretch while holding the position.

5. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 220 calories per 30 minutes

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

Instructions: Balance on one hand and the side of your foot, lift your hips to create a straight line from head to feet.

6. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 140 calories per 30 minutes

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

Instructions: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes.

7. Chair Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 170 calories per 30 minutes

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

Instructions: Stand and squat down as if sitting in a chair, keeping your arms raised above your head.

8. Dolphin Pose

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 200 calories per 30 minutes

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

Instructions: Start in a forearm plank and lift your hips towards the ceiling, creating a triangle with your body.

Conclusion

These top 8 yoga mat workouts are perfect for those looking to enhance their full-body strength while enjoying the flexibility of home workouts. Whether you are a beginner or an advanced practitioner, incorporating these exercises into your routine can lead to significant improvements in strength and core stability.

For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 personal training that is HSA/FSA approved. Our certified trainers can help you perfect your form and create a tailored workout plan that fits your busy schedule.