Your Questions, Answered

General: The basics about Flowstate and how to get started

  • Flowstate is a heated fitness studio in Midtown Tallahassee. We offer three infrared heated class formats (Hot Mat Pilates, Hot Yoga, and Hot HIIT) plus a recovery space called the Oasis with cold plunges, infrared sauna, and a grounding mat.

  • A flow state is a mental state of immersion and enjoyment where self-consciousness disappears and time feels distorted. It's the feeling of being completely in the moment. That's what we designed the studio around.

  • 1130 Thomasville Road in Midtown Tallahassee, FL.

  • Download the Flowstate app (available on Apple and Android) and book directly from there. You can also view the schedule on our website.

  • info@flowstatemidtown.com

    850-250-5883

Classes: What to know about Hot Mat Pilates, Hot Yoga, and Hot HIIT at Flowstate in Tallahassee.

  • A 50-minute mat-based Pilates class in 90-100° infrared heat. Focused on core strength, posture, and intentional movement. No reformer, just you, a mat, and the heat.

  • A 60-minute yoga class in 90-100°+ infrared heat, with 75-minute options available on weekends. Focused on mobility, balance, and breath. All levels welcome.

  • A 35-minute high-intensity interval training class in 85-90° infrared heat, with a 45-minute option on weekends. Stairclimbers, strength work, and cardio. The shortest class we offer and the one that surprises people the most.

  • Infrared heat warms your body directly rather than just heating the air around you. It penetrates deeper into muscles and tissue, which can help with flexibility, circulation, and recovery. It feels different from traditional heated studios. Less stuffy, more natural warmth.

  • No. All of our classes welcome beginners. Our instructors offer modifications and meet you where you are. Come as you are.

  • Whatever sounds interesting to you. If you want intensity, try Hot HIIT. If you want core work and control, try Hot Mat Pilates. If you want to move and breathe, try Hot Yoga. There's no wrong answer.

  • Hot HIIT is 85-90°. Hot Mat Pilates and Hot Yoga are 90-100°+. It's warm, but the infrared heat feels more like natural warmth than a traditional sauna. You'll sweat. A lot.

  • Heated classes increase your heart rate and calorie burn. Combined with consistency and a healthy routine, they're a great tool for weight loss and overall fitness. Hot HIIT especially.

  • Whatever fits your life. Some members come twice a week, some come every day. Consistency matters more than frequency. Start where you're comfortable and build from there.

First Visit: What to know before your first class at Flowstate

  • A water bottle, that's non-negotiable. We have mats here, but bring your own if you prefer. Same with a towel for sweat. For Hot Yoga and Pilates, no shoes. Go barefoot or wear Pilates socks. For Hot HIIT, wear shoes.

  • Athletic attire. Whatever you're comfortable moving and sweating in.

  • Yes. Your first class is on us. Download the app and grab "Your First Class on Us" to get started.

  • 5 classes over 14 days for $49. It's the best way to really experience the studio, try different class types, and see what fits. Available on the app after your first class.

  • Join the waitlist on the app. Spots open up regularly as people cancel. The earlier you book, the better your chances. The Flowstate Trial gives you 14 days so you have flexibility to get into classes even when the schedule is busy.

  • Absolutely. They can grab "Your First Class on Us" on the app and come with you. It's a great way to try it together.

Recovery / The Oasis Room: Cold plunges, infrared sauna, and recovery at Flowstate in Tallahassee

  • Our recovery space. Each 30-minute session gives you access to cold plunges, infrared sauna, and a grounding mat. Mix and match however your body needs. No two sessions have to be the same.

  • The Oasis has its own pricing: single sessions, class packs, and an unlimited membership for Flowstate or Modern Fitness members. Check the app for current options.

  • Yes, but you'll need a separate Oasis booking. Many members pair a class with an Oasis session. It's a great combination.

  • Yes. You get 3 free sessions to use without a purchase necessary. That info can be found in the Flowstate Hot Hiit Studio App.

Memberships & Pricing: Membership plans, class packs, and pricing at Flowstate.

  • Memberships start at $99 every 4 weeks. We also offer class packs and single drop-in classes at $30. Check our pricing page or the app for full details.

  • No. All memberships recur every 4 weeks with no commitments. You can pause or cancel anytime via phone call.

  • 2x per Week gives you 8 classes per cycle. 3x per Week gives you 12. Unlimited gives you unlimited classes. All memberships recur every 4 weeks.

  • Reach out to us directly and we can walk you through current options.

Safety & Health: Your health and safety in the heated studio.

  • For most people, yes. The infrared heat is gentler than traditional heated studios because it warms your body directly instead of superheating the air. Stay hydrated, listen to your body, and take breaks when you need to. If you have a medical condition, are pregnant, or have concerns about exercising in heat, check with your doctor first.

  • We recommend speaking with your doctor before taking heated classes during pregnancy. Every pregnancy is different, and your physician can advise what level of heat and intensity is appropriate for you.

  • Take a break. Sit or lie down, drink water, and let your body cool. Our instructors are trained to help. There's no shame in resting. Listening to your body is part of the practice.

Practical: Parking, policies, and the day-to-day details

  • Yes. We have free parking available at our Midtown location on Thomasville Road.

  • Late cancellations and no-shows may incur a fee. Check the app for full details on our cancellation window.

Community: What makes Flowstate different.

  • No. Flowstate is for every body at every level. Our instructors meet you where you are. You don't need to prepare for your first class. Just show up.

  • We're the only studio in Tallahassee that combines infrared heated Pilates, yoga, and HIIT with cold plunge and sauna recovery, all under one roof. But honestly, it's the people and the energy that make it different. You'll feel it when you walk in.

Still have questions? Reach out to us anytime:

850-250-5883

Your first class is on us.