New Here? | Your First Class at Flowstate in Midtown Tallahassee

New Here? Welcome.

Your first class is on us. Here’s everything you need to know.

How it works

Step 1: Download the Flowstate Hot Hiit Studio App (apple of android)

Step 2: Grab “Your First Class on Us” and pick a class that works for you. (even if it’s waitlisted)

Step 3: Show up 10 minutes early. We’ll take it from there.

That’s it. no commitment. no pressure. just come see what it’s about.

What to bring

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.

What to wear: Athletic attire. Whatever you're comfortable moving and sweating in.

What to expect

The studio is heated with infrared panels that warm your body directly instead of just heating the air. It feels like natural warmth, not a wall of hot air.

You'll sweat. A lot. That's the point.

Our instructors will introduce themselves before class and check in with you. They offer modifications for every level. You don't need to be flexible, strong, or experienced. You just need to show up.

Pick Your Class

Hot Mat Pilates — 50 min, 90-100°. Core, posture, and intentional movement. Controlled and deliberate.

Hot Yoga — 60 min, 90-100°+. Mobility, balance, and breath. 75-minute options on weekends.

Hot HIIT — 35 min, 85-90°. Stairclimbers, strength, and cardio. Fast, intense, done. 45-minute option on weekends.

Not sure which one to try first? Hot HIIT if you want intensity. Hot Mat Pilates if you want core work. Hot Yoga if you want to move and breathe. There's no wrong answer.

After your First Class

Loved it? The Flowstate Trial is the best next step: 5 classes over 14 days for $49. It gives you time to try different class types, different instructors, and really feel what Flowstate is about.

No rush. No pressure. We'll be here when you're ready.

Recovery / The Oasis

We also have a recovery space called the Oasis. Cold plunges, infrared sauna, and a grounding mat. Each 30-minute session is yours to mix and match however your body needs. It's available to everyone, not just members.