Best Yoga Mat Workouts for Total Body Strength

Updated January 2026

Yoga mats are not just for traditional yoga practices; they are versatile tools for total body strength workouts. Whether you're a beginner or an experienced fitness enthusiast, incorporating yoga mat workouts into your routine can enhance your strength, flexibility, and overall fitness. Here are the best yoga mat workouts that you can do to build total body strength effectively.

1. Plank Variations

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 200-300 per 30 minutes
Reps/Sets: Hold each plank for 30 seconds, repeat 3 times

| Plank Type | Duration | |--------------------|-----------| | Standard Plank | 30 seconds| | Side Plank (each side)| 30 seconds| | Plank to Push-Up | 30 seconds|

2. Downward Dog to Cobra Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 150-250 per 30 minutes
Reps/Sets: 10 flows, 3 sets

| Movement | Duration | |--------------------|-----------| | Downward Dog | 5 breaths | | Cobra Pose | 5 breaths |

3. Seated Leg Lifts

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes
Reps/Sets: 15 reps, 3 sets

| Exercise | Reps | Sets | |--------------------|------|------| | Seated Leg Lifts | 15 | 3 |

4. Warrior II to Reverse Warrior

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes
Reps/Sets: 10 flows, 3 sets

| Movement | Duration | |--------------------|-----------| | Warrior II | 5 breaths | | Reverse Warrior | 5 breaths |

5. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes
Reps/Sets: 15 reps, 3 sets

| Exercise | Reps | Sets | |--------------------|------|------| | Bridge Pose | 15 | 3 |

6. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes
Reps/Sets: Hold for 30 seconds, 3 sets

| Exercise | Duration | |--------------------|-----------| | Boat Pose | 30 seconds|

7. Lateral Lunges

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 200-300 per 30 minutes
Reps/Sets: 12 reps per side, 3 sets

| Exercise | Reps | Sets | |--------------------|------|------| | Lateral Lunges | 12 | 3 |

8. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes
Reps/Sets: 10 flows, 3 sets

| Movement | Duration | |--------------------|-----------| | Cat Pose | 5 breaths | | Cow Pose | 5 breaths |

9. Side-Lying Leg Raises

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes
Reps/Sets: 15 reps per side, 3 sets

| Exercise | Reps | Sets | |--------------------|------|------| | Side-Lying Leg Raises| 15 | 3 |

10. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: 50-100 per 30 minutes
Reps/Sets: Hold for 1 minute, 3 sets

| Movement | Duration | |--------------------|-----------| | Child’s Pose | 1 minute |

Why Choose Yoga Mat Workouts?

• Versatility: Yoga mats can be used for a variety of workouts, making them ideal for total body strength routines.
• Affordability: Compared to traditional gyms, HipTrain offers affordable personal training solutions that are perfect for those looking to get fit without breaking the bank.
• Convenience: With live 1-on-1 video personal training, you can schedule workouts that fit your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses.

Incorporate these yoga mat workouts into your routine to enhance your total body strength and enjoy the many benefits of a flexible and powerful body!