Get ready for the most effective cross training you've ever experienced


This workout is *everything* 

HIIT & Flow combines high intensity interval training and power vinyasa to bring the fire for all levels, from newbies to competitive endurance athletes.  

In just 20-60 minutes, HIIT & Flow athletes build:

lemon squeezers


Full body conditioning for well-rounded athletes.

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High intensity interval training to buiild your power and endurance.

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Integrated vinyasa flow for recovery, mobility, and mindfulness. 

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Heather B.

"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!"


HIIT & Flow is the all-in-one, do-anywhere workout you've been searching for. 


In this free intro series, you'll learn:

The secret sauce behind our power-hour cross training workout

How to customize your challenge level and maximize your personal benefits

Signature full-body moves to build your endurance and strength


Join now and get a FREE full-length HIIT & Flow class 


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Lauren T.

Flex & Flow's 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!

Sign up for free now to get a BONUS full-length HIIT & Flow workout