Best Yoga Mat Workouts for Full-Body Strength 2026

Updated January 2026

Yoga mat workouts are an excellent way to build full-body strength, improve flexibility, and enhance overall fitness—all from the comfort of your home. With the right routines, you can achieve significant results without the need for expensive gym memberships or equipment. Here are the best yoga mat workouts for full-body strength in 2026, perfect for those looking to get fit on a budget.

1. Plank to Downward Dog Flow

• Reps/Sets: 10 reps, 3 sets
• Duration: 30 seconds per set
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 50-70

Instructions: Start in a plank position, hold for a breath, and then push back into Downward Dog. Hold for a breath and return to plank.

2. Warrior II to Reverse Warrior

• Reps/Sets: 5 reps each side, 3 sets
• Duration: 1 minute per set
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80

Instructions: From Warrior II, transition smoothly into Reverse Warrior, holding for 3 breaths in each position.

3. Boat Pose Variations

• Reps/Sets: Hold for 30 seconds, 3 sets
• Duration: 1 minute total
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40-60

Instructions: Sit on the mat, lift your legs into a V position, and hold. For variations, extend arms or twist side to side.

4. Chaturanga Push-Ups

• Reps/Sets: 10 reps, 3 sets
• Duration: 30 seconds per set
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70-90

Instructions: Lower into a push-up from a plank position, keeping elbows close to your body, then push back up.

5. Side Plank with Leg Lift

• Reps/Sets: 5 reps each side, 3 sets
• Duration: 1 minute per set
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50-70

Instructions: From a side plank, lift the top leg while maintaining balance. Switch sides after the set.

6. Bridge Pose with Marching

• Reps/Sets: 10 marches, 3 sets
• Duration: 1 minute total
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 40-60

Instructions: Lift into Bridge Pose and alternate lifting each foot off the ground while maintaining the position.

7. Lizard Pose to Low Lunge

• Reps/Sets: 5 reps each side, 3 sets
• Duration: 1 minute per set
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80

Instructions: Move from Lizard Pose, pressing the knee towards the shoulder, into a Low Lunge. Switch sides after the set.

8. Crescent Lunge with Twist

• Reps/Sets: 5 reps each side, 3 sets
• Duration: 1 minute per set
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80

Instructions: From a Crescent Lunge, twist your torso towards the front leg and hold for 3 breaths. Switch sides after the set.

9. Dolphin Pose

• Reps/Sets: Hold for 30 seconds, 3 sets
• Duration: 1 minute total
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40-60

Instructions: From Downward Dog, lower onto your forearms, keeping the hips high. Hold and breathe deeply.

10. Seated Forward Fold with Pulse

• Reps/Sets: 10 pulses, 3 sets
• Duration: 1 minute total
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30-50

Instructions: Sit with legs extended, fold forward reaching for your toes, and pulse up and down gently.

Comparison Table: Yoga Mat Workouts for Full-Body Strength

| Workout | Reps/Sets | Duration | Difficulty Level | Calories Burned | |--------------------------|------------------|------------------|------------------|------------------| | Plank to Downward Dog | 10 reps, 3 sets | 30 seconds/set | Beginner-Intermediate | 50-70 | | Warrior II to Reverse | 5 reps/side, 3 sets | 1 minute/set | Intermediate | 60-80 | | Boat Pose Variations | Hold 30 seconds | 1 minute total | Intermediate | 40-60 | | Chaturanga Push-Ups | 10 reps, 3 sets | 30 seconds/set | Intermediate | 70-90 | | Side Plank with Leg Lift | 5 reps/side, 3 sets | 1 minute/set | Intermediate | 50-70 | | Bridge Pose with Marching | 10 marches, 3 sets | 1 minute total | Beginner-Intermediate | 40-60 | | Lizard Pose to Low Lunge | 5 reps/side, 3 sets | 1 minute/set | Intermediate | 60-80 | | Crescent Lunge with Twist | 5 reps/side, 3 sets | 1 minute/set | Intermediate | 60-80 | | Dolphin Pose | Hold 30 seconds | 1 minute total | Intermediate | 40-60 | | Seated Forward Fold | 10 pulses, 3 sets | 1 minute total | Beginner | 30-50 |

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