10 Best Yoga Mat Workouts for Home Fitness 2025

Updated January 2026

Yoga mat workouts are an excellent way to enhance your home fitness routine. They not only improve flexibility and strength but also promote relaxation and mindfulness. In 2025, we’ve curated a list of the 10 best yoga mat workouts that you can do at home, each designed to fit various fitness levels and goals. With HipTrain's affordable personal training, you can also get guidance from certified trainers to maximize your results.

1. Sun Salutations (Surya Namaskar)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Reps/Sets: 5 rounds

Workout Steps:

1. Mountain Pose
2. Forward Fold
3. Plank Pose
4. Cobra Pose
5. Downward Dog
6. Return to Mountain Pose

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2. Warrior Series

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 80-100
• Equipment Needed: Yoga mat
• Reps/Sets: Hold each pose for 30 seconds, 3 sets

Workout Steps:

• Warrior I
• Warrior II
• Reverse Warrior
• Warrior III

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3. Core Flow

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: 150-200
• Equipment Needed: Yoga mat
• Reps/Sets: 3 sets of each flow for 1 minute

Workout Steps:

1. Plank to Side Plank (30 seconds each side)
2. Boat Pose (hold for 30 seconds)
3. Bicycle Crunches (1 minute)

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4. Yoga for Flexibility

• Duration: 25 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 100-120
• Equipment Needed: Yoga mat
• Reps/Sets: Hold each stretch for 30 seconds, 2 sets

Workout Steps:

• Seated Forward Bend
• Butterfly Stretch
• Pigeon Pose

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5. Restorative Yoga

• Duration: 30 minutes
• Difficulty Level: Beginner
• Calories Burned: 50-70
• Equipment Needed: Yoga mat, bolster or pillow
• Reps/Sets: Hold each pose for 5 minutes, 3 sets

Workout Steps:

• Supported Child’s Pose
• Legs-Up-The-Wall Pose
• Reclined Bound Angle Pose

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6. Power Yoga

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: 300-400
• Equipment Needed: Yoga mat
• Reps/Sets: 5 rounds of the flow

Workout Steps:

1. Downward Dog to Plank
2. Chaturanga
3. Upward Dog
4. Repeat flow

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7. Balance and Stability

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 80-100
• Equipment Needed: Yoga mat
• Reps/Sets: 3 sets of each pose for 30 seconds

Workout Steps:

• Tree Pose
• Eagle Pose
• Half Moon Pose

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8. Yoga for Stress Relief

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Reps/Sets: Hold each pose for 1 minute, 2 sets

Workout Steps:

• Cat-Cow Stretch
• Child’s Pose
• Corpse Pose

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9. HIIT Yoga

• Duration: 25 minutes
• Difficulty Level: Advanced
• Calories Burned: 200-300
• Equipment Needed: Yoga mat
• Reps/Sets: 30 seconds on, 15 seconds off for 5 rounds

Workout Steps:

• Jumping Lunges
• Plank Jacks
• Yoga Push-Ups

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10. Yoga for Athletes

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: 150-200
• Equipment Needed: Yoga mat
• Reps/Sets: Hold each pose for 1 minute, 2 sets

Workout Steps:

• Downward Dog
• Lizard Pose
• Bridge Pose

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Incorporating these yoga mat workouts into your home fitness routine can yield significant physical and mental benefits. For personalized guidance, consider HipTrain's live 1-on-1 video personal training sessions. Our certified trainers can help you tailor these workouts to fit your specific needs and goals—all at an affordable price. Plus, you can use your HSA/FSA for eligible expenses!