Top 10 Yoga Mat Workouts for Flexibility and Strength 2025

Flexibility and strength are two essential components of overall fitness, and yoga mat workouts provide an excellent way to achieve both. In 2025, the focus on these workouts has grown, making them a popular choice for those looking to enhance their physical capabilities without needing a gym. Below, we present the Top 10 Yoga Mat Workouts that can help you improve your flexibility and strength, all while being accessible and affordable.

Updated January 2026

1. Sun Salutation (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per 30 minutes

Workout Structure:

• Reps: 5 rounds
• Duration: 10 minutes

Steps:

1. Mountain Pose
2. Forward Fold
3. Halfway Lift
4. Plank Pose
5. Cobra Pose
6. Downward Dog

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2. Warrior Sequence

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

Workout Structure:

• Reps: Hold each pose for 30 seconds
• Sets: 3 sets

Steps:

1. Warrior I
2. Warrior II
3. Reverse Warrior

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3. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

Workout Structure:

• Reps: 10-15 repetitions
• Sets: 3 sets
• Duration: 30 seconds hold

Steps:

1. Lie on your back, knees bent.
2. Lift hips towards the ceiling.
3. Squeeze glutes and hold.

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4. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 60 calories per 30 minutes

Workout Structure:

• Reps: Hold each side for 30-60 seconds
• Sets: 2 sets per side

Steps:

1. Start in Downward Dog.
2. Bring right knee forward, placing it behind the right wrist.
3. Extend the left leg back and lower your torso.

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5. Plank to Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories per 30 minutes

Workout Structure:

• Reps: 10-15 repetitions
• Sets: 3 sets

Steps:

1. Start in a plank position.
2. Transition to Downward Dog and back.

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6. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

Workout Structure:

• Reps: 10-15 repetitions
• Sets: 3 sets

Steps:

1. Start on all fours.
2. Inhale arching your back (Cow), exhale rounding it (Cat).

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7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 40 calories per 30 minutes

Workout Structure:

• Reps: Hold for 30-60 seconds
• Sets: 2 sets

Steps:

1. Sit with legs extended.
2. Inhale and reach forward, grabbing your feet.

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8. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories per 30 minutes

Workout Structure:

• Reps: Hold for 20-30 seconds each side
• Sets: 3 sets

Steps:

1. Start in a plank position.
2. Shift weight to one side and stack feet.

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9. Downward Dog to Lunge

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 130 calories per 30 minutes

Workout Structure:

• Reps: 10 repetitions per side
• Sets: 3 sets

Steps:

1. Start in Downward Dog.
2. Step one foot forward into a lunge.

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10. Child’s Pose

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

Workout Structure:

• Reps: Hold for 1-2 minutes
• Sets: 1 set

Steps:

1. Kneel on the mat.
2. Sit back on your heels and stretch arms forward.

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Conclusion

Incorporating these yoga mat workouts into your routine will not only enhance your flexibility and strength but also provide a calming and restorative experience. For those looking for guidance, HipTrain offers affordable personal training that is perfect for busy professionals. With live 1-on-1 video sessions, you can receive personalized coaching from certified trainers without the hefty price tag of traditional gyms. Plus, our services are HSA/FSA approved, making it easier to invest in your health.