What Size Exercise Mat Do You Need? A Simple Sizing Guide
Pick a mat at least 1 foot longer than you are tall and as wide as your arms reach side to side. Here is how to size a mat for your room, your body, and your workout.
Short answer: pick a mat at least 1 foot longer than you are tall, and at least as wide as your arms reach when you move side to side. For one person doing workouts in shoes, that usually means 6' x 4' for tight spaces, 7' x 5' or 8' x 4' for most living rooms, and 9' x 6' or larger if you jump, lunge sideways, or train with a partner.
Key takeaways
- Length: at least 1 foot longer than you are tall.
- Width: 4 feet covers most side-to-side moves; 5-6 feet if you jump or move laterally.
- Shoes or weights: Exercise Mat (8 sizes). Barefoot only: Yoga Mat (5 sizes).
- Between two sizes? Go bigger.
Quick size chart
| Mat size | Floor area | Good fit for | Styles |
|---|---|---|---|
| 6' x 4' | 24 sq ft | Apartments, small rooms, one person, mostly front-to-back moves | Exercise and yoga |
| 7' x 4' | 28 sq ft | Taller people who need extra length for floor work | Exercise (8mm) |
| 7' x 5' | 35 sq ft | Living rooms and spare bedrooms; room for lateral moves | Exercise and yoga |
| 8' x 4' | 32 sq ft | Narrow rooms, hallways, tall users | Exercise |
| 9' x 6' | 54 sq ft | Dedicated workout rooms, equipment plus floor space, partner yoga | Exercise and yoga |
| 10' x 4' | 40 sq ft | Long, narrow spaces; shuttle drills, long yoga flows | Exercise |
| 12' x 6' | 72 sq ft | Full home gyms, half a garage bay, small groups | Exercise and yoga |
| 15' x 6' | 90 sq ft | Whole rooms, studios, nearly a full garage bay width | Exercise and yoga |
See every size side by side on our Size Guide.
Step 1: Measure the floor, not the room
Measure the open floor where you will actually work out, after furniture. Our mats lie flat and don't need extra clearance around the edges, so the mat can run right up to a wall or couch. If a size is borderline, lay painter's tape on the floor in that footprint and do a few of your usual moves inside it.
Step 2: Size for your body
- Length: lie down with your arms overhead. Planks, sit-ups, mountain climbers and stretches all need your full height plus a little. A mat about 1 foot longer than your height is a comfortable minimum. If you are over 6 feet tall, start at 7 or 8 feet long.
- Width: your arm span is roughly equal to your height. Any move that goes sideways (lateral lunges, skaters, jumping jacks, side planks) needs more width than a standard 2-foot mat. At 4 feet wide you have room for most side-to-side moves; 5 and 6 feet wide let you move without thinking about the edges.
Step 3: Size for your workout
| Workout style | Suggested minimum | Why |
|---|---|---|
| Yoga, pilates, stretching | 6' x 4' | Mostly in place, but wide poses and arm sweeps use the width |
| Strength with dumbbells or kettlebells | 6' x 4' to 7' x 5' | Room for a bench, the weights next to you, and floor work |
| HIIT, burpees, jump rope, plyometrics | 7' x 5' or 8' x 4' | Jumping lands you a little off-center every rep; extra space keeps you on the mat |
| Dance and cardio programs with side-to-side moves | 9' x 6' | Lateral steps and turns cover a lot of floor |
| Two people, or a mat under equipment plus open floor | 9' x 6' to 12' x 6' | Two bodies, or a machine footprint plus a workout space |
| Garage gym or a whole room | 12' x 6' to 15' x 6' | One continuous surface instead of a patchwork |
“I am 6 4 and 215 lbs and it does not even budge during high intensity exercises.”
Verified buyer · 5 stars · Large Exercise Mat
Step 4: Exercise mat or yoga mat?
This decides which sizes you can choose from, so settle it before you buy.
- Wearing shoes, lifting weights, or jumping? Get an Exercise Mat: a 1/4" (6mm) high-density surface built for shoes and high-impact training (the 7' x 4' is 8mm). 8 sizes, 6' x 4' to 15' x 6'.
- Barefoot only: yoga, pilates, stretching? Get a Yoga Mat: an 8mm softer surface with sticky grip. 5 sizes, 6' x 4' to 15' x 6'. Shoes and weights damage the yoga surface, and that damage isn't covered by the warranty.
More detail in Exercise Mat vs Yoga Mat.
Step 5: When in doubt, go bigger
We hear it often: most customers wish they had gone with the bigger size. A larger mat is also heavier, which helps it stay put. If space is tight, a longer mat (8' x 4' or 10' x 4') often fits where a wider one won't.
Not sure? Email hello@yogorillamats.com with your room size and workout, and we'll recommend a size. Every mat ships free, with 60-day returns and a lifetime warranty against defects.
“I was using a regular yoga type mat before and it just wasn't large enough. I have enough room to complete all of my work out on this mat.”
Verified buyer · 5 stars · Large Exercise Mat
Find the size that fits your space
Free shipping, 60-day returns, and a lifetime warranty on every mat.
Shop Exercise MatsSee the Size GuideRelated guides: What Size Yoga Mat If You're Tall? A Height Chart · A Mat Big Enough for Two: Partner, Couple and Family Workouts · Exercise Mats for Big and Tall Bodies: Size, Firmness and Stability
FAQ
Is a 6' x 4' mat big enough?
For one person doing yoga, stretching, or strength work in a small room, yes. Our mats are up to 8x the size of a standard yoga mat. For jumping or side-to-side cardio, most people are happier with 7' x 5' or larger.
What size mat do I need for two people?
Start at 9' x 6'. For two people doing cardio side by side, 12' x 6' gives each person a full 6' x 6' area.
Can I put two mats together instead of buying one big one?
Yes. The weight of the mats and the grip on the bottom usually hold them in place, and mat seam tape keeps the seam tight. One continuous mat has no seam, so most people with the space choose a single larger mat.
How heavy are the bigger mats?
Exercise mats run from 14 lbs (6' x 4') to 50 lbs (15' x 6'). Every mat comes with straps and a carry bag and rolls up for storage in a closet, under a bed, or against a wall. Full weights are in our FAQ.
Do I need space around the mat?
No. The mats lie flat and can run right up to a wall or furniture. Leave room only for anything you swing, like a kettlebell or jump rope.
More guides.
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