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There's a reason everyone falls in love with this workout.

HIIT & Flow is an all-in-one cardio, strength, and flexibility package that gives you a highly effective workout AND recovery with a shorter time commitment to fit your busy schedule.

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"The HIIT & Flow class is one of the only places on earth I can simultaneously feel like my legs are on fire and have a total blast. I can always count on class being both challenging and fun, and I love that the low-impact cardio and strength-building routine is accessible to people of all fitness levels. Thank you to the instructors for bringing your fierce energy to these classes and helping me leave the studio stronger every time!"


"I came to yoga as a long distance runner who did almost no strength training at all. I could barely do a single push up. HIIT & Flow classes were a much more approachable kind of strength training for me and I feel so much stronger and more balanced than I ever did from going to the gym. I feel less injury prone, stronger, and faster. I also really appreciate the supportive and community oriented environment, it makes me want to work harder and go more often!"


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What to expect in a HIIT & Flow class

A dynamic yoga warmup

We begin class with a power vinyasa-like warmup that gets the whole body heated and ready to move through dynamic flows.

Strength & cardio using gliders* for extra challenge

Using gliders or alternatives like socks/towels, sliding action adds resistance and stability challenges throughout the workout.

Recovery & flexibility focused cool down

Cool down the body with a targeted stretch following the HIIT portion of the workout.

*No gliders? No problem.

Our instructors use gliders to challenge stability and improve mobility through dynamic movements. If you don't have gliders, try using socks on hardwood floors, paper plates on carpet, or modify movements to eliminate sliding.

Check out HIIT instructors Jamie and Nic doing HIIT & Flow on KOIN:
  • What should I bring to class?
    Bring a mat, towel, water bottle, any props you'd like, and a positive attitude!
  • What should I wear to class?
    Wear something that you’ll feel comfortable in—anything that you can move, sweat, and breathe in is great attire for yoga.
  • What should I expect in my first class?
    When you arrive, simply check in with Jamie. She will greet you, help you get set up, and show you where to put your shoes and other belongings. After that, you can expect to move, breathe, take care of your body and mind, and connect with other students (if desired).
  • If I'm a new student, how do I sign up for class?
    If you want to sign up for class, you can try your first class for just $10 with our intro special! If you have any difficulty signing in for class, shoot us an email: and we’ll take care of you!
  • Can I rent a mat & towel?
    We do not offer towel rentals, please bring your own! Mat rentals are available (but very limited) for $3. Please Venmo @jamie-king-15 for all mat rentals.
  • Is there somewhere to change?
    Yes - feel free to use the bathrooms down the hall to change!
  • Is there somewhere I can leave or store my mat?
    We do not currently offer mat storage. Please bring your mat with you to class and be sure to take it home after class!
  • Do you have showers?
    No, unfortunately we don’t have showers on site but many of our students go from yoga to work or play with a quick bathroom refresh after class!
  • Do you have childcare available?
    Unfortunately we don’t have childcare available on site.
  • I’ve never done yoga. And I’m slightly terrified. What can I expect?
    We’ve all been there. Whatever hesitations you have, throw them aside, grab your mat, and just come to class and trust that you’ll be in good hands. We provide a welcoming, safe, and inclusive space for all levels, all ages, and all bodies. You don’t have to be flexible and you don’t have to have any sort of introduction to yoga to get started – you just have to begin! If you’re brand new, arrive a few minutes early for class, let the instructor know you’re new, and get ready to have some fun. And once class starts, remember, it’s just yoga. Don’t take it or yourself too seriously. Just come ready to breathe, sweat, explore your body and movements, and play. And if you need to sit on your mat and just breathe, that’s perfectly fine – in fact, as long as you’re breathing, you’re doing yoga.
  • Can I watch an on demand class without a membership?
    Yes! Visit our on demand library to find the perfect class for you and then purchase it as a single class. Unlimited online studio access is included in the Unlimited Online Studio Monthly Membership for $20 / month or you can rent single classes for $9 / class.
  • What do I need for a HIIT & Flow class?
    You'll need a mat and something to slide on like gliders, socks, or small towels if you're practicing on wood floors. If you're practicing on carpet, try paper plates.
  • What if I can't do the whole class?
    Modifications are always welcome and we highly encourage you to listen to your body and take breaks when you need. While the workout is meant to be challenging, it's up to you to determine the appropriate level of challenge for yourself during a given class. Nobody will judge you for making the right decision for yourself! Above all, we want you to leave class feeling strong, accomplished, and healthy.
  • I've never done yoga. Can I do HIIT & Flow?
    Definitely! Many of our students started with HIIT & Flow before they ever stepped into a yoga class. Be prepared to move quickly through the power vinyasa warmup, but don't worry if you can't keep up with the poses. It'll feel more and more comfortable the more classes you come to. Remember, this is designed to be a challenge, just take things at your own pace!
  • Where can I learn more about HIIT & Flow?
    We suggest jumping right into class with us. All classes are welcoming, motivating, and filled with modifications and amplifications for all levels.
  • What if I don't have gliders?
    No problem! If you don't have gliders, you can use socks to glide on hardwood floors or paper plates to slide over carpeting. If neither of those options work or you prefer otherwise, you can do all of the movements without sliding. Instructors will offer options throughout class. We also have gliders available to purchase!
  • I want to teach HIIT & Flow. How do I get certified?
    That's awesome! You'll need to come to one of our NASM-AFAA certified 35-hr HIIT & Flow teacher trainings. Since the workout creator is our co-founder (Jamie King!), you'll be getting the best training possible! Head over here to learn more about trainings and get notified about the next opening.

Become a HIIT & Flow Instructor

Join us for a virtual training and deepen your practice or gain the skills to get paid to do what you love.

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