Best Yoga Mat Workouts for At-Home Fitness in 2026

Updated January 2026

As we embrace the new year, many of us are looking for effective ways to stay fit from the comfort of our homes. Yoga mat workouts offer a versatile and accessible way to improve strength, flexibility, and mindfulness. Here are the best yoga mat workouts for at-home fitness in 2026 that you can easily incorporate into your routine.

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~50 calories

Instructions:
Perform a series of 12 poses in a flowing sequence to warm up the body. Each pose should be held for five breaths.

| Pose | Duration (seconds) | Reps | |-------------|---------------------|------| | Mountain | 5 | 1 | | Forward Bend| 5 | 1 | | Plank | 5 | 1 | | Downward Dog| 5 | 1 | | Cobra | 5 | 1 | | Child's Pose| 5 | 1 |

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2. Warrior Series

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~80 calories

Instructions:
Flow through Warrior I, II, and III, holding each pose for five breaths.

| Pose | Duration (seconds) | Reps | |--------------|---------------------|------| | Warrior I | 30 | 1 | | Warrior II | 30 | 1 | | Warrior III | 30 | 1 | | Repeat | | 2 |

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3. Core Strengthening Routine

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~100 calories

Instructions:
Focus on engaging your core with these poses.

| Pose | Duration (seconds) | Reps | |----------------|---------------------|------| | Boat Pose | 30 | 3 | | Plank | 30 | 3 | | Side Plank | 30 | 2 (each side) | | Bridge Pose | 30 | 3 |

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4. Restorative Yoga Flow

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~60 calories

Instructions:
Hold each pose for 3-5 minutes to promote relaxation.

| Pose | Duration (minutes) | Reps | |------------------|---------------------|------| | Supported Child's Pose | 5 | 1 | | Reclined Bound Angle | 5 | 1 | | Legs-Up-The-Wall | 5 | 1 | | Savasana | 5 | 1 |

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5. Power Yoga Session

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~250 calories

Instructions:
Combine strength and flexibility in this vigorous flow.

| Pose | Duration (seconds) | Reps | |----------------------|---------------------|------| | Surya Namaskar | 60 | 3 | | Chaturanga Dandasana | 30 | 4 | | Warrior II | 30 | 2 (each side) | | Crow Pose | 30 | 3 |

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6. Balance and Stability Routine

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~80 calories

Instructions:
Focus on maintaining balance through these poses.

| Pose | Duration (seconds) | Reps | |-------------------|---------------------|------| | Tree Pose | 30 | 2 (each side) | | Dancer's Pose | 30 | 2 (each side) | | Eagle Pose | 30 | 2 (each side) |

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7. Flexibility Enhancer

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~40 calories

Instructions:
Hold each pose to enhance flexibility.

| Pose | Duration (seconds) | Reps | |-----------------|---------------------|------| | Seated Forward Bend | 30 | 1 | | Pigeon Pose | 30 | 2 (each side) | | Butterfly Pose | 30 | 1 |

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8. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~50 calories

Instructions:
Focus on deep breathing and relaxation.

| Pose | Duration (minutes) | Reps | |--------------------|---------------------|------| | Cat-Cow Stretch | 5 | 1 | | Seated Forward Bend | 5 | 1 | | Corpse Pose | 10 | 1 |

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Incorporating these yoga mat workouts into your at-home fitness routine can help you achieve your health goals while providing a sense of calm and balance in your life. For those who prefer personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can tailor a yoga program to fit your unique needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!