Flow vs FIIT: which class is right for you?
Yoga Joint runs two original class formats in every studio - Flow and FIIT. They're built to work together, but they answer very different questions about how you want to move. Here's how to pick.
Flow
60 minutes · 96–99°F infrared
A vinyasa-inspired flow choreographed to music. Breath-linked movement, mobility work, and long holds in infrared heat. Every level, every day.
- Mobility, flexibility, and joint health
- Nervous-system reset - sweat out stress
- Bodyweight strength (planks, chaturanga, balancing)
- Mental focus and breath control
FIIT
45 minutes · 96–99°F infrared
Yoga fundamentals fused with high-intensity intervals - functional strength, cardio bursts, and yoga sequencing back-to-back. In the same heated room.
- Cardio conditioning and fat burn
- Functional strength (weights, bands, bodyweight)
- Metabolic and endurance gains
- Full-body power in a shorter session
Who each class is for
Choose Flow if you want to build mobility, decompress after work, sleep better, and get long-term joint health. It's also the softer on-ramp if you're new to heated studios.
Choose FIIT if you want the metabolic effect of a HIIT workout with the mobility and mindfulness of yoga baked in. Great when you're short on time and want strength + cardio in one session.
How they complement each other
Most Yoga Joint members rotate between the two. A common weekly split:
- • 2–3× FIIT for strength, cardio, and metabolic work
- • 2–3× Flow for mobility, recovery, and stress reset
- • 1× Restore (on-demand) for deep recovery
FIIT builds the engine; Flow keeps the joints, breath, and mind that engine runs on. Together they cover strength, cardio, mobility, and recovery in the same infrared room.
Quick answers
Which is harder - Flow or FIIT?
FIIT hits your cardio and strength systems harder in less time. Flow challenges mobility, breath, and endurance in the heat. Neither is 'easier' - they stress different systems.
I'm brand new to Hot Flow. Which one first?
Start with Flow. You'll get used to the infrared heat, the pacing, and the studio flow. Add FIIT once you're comfortable moving in the heat.
Can I only take one and still get results?
Yes. Members who only do Flow see huge gains in mobility, sleep, and stress. Members who only do FIIT see body-composition changes fast. The best results come from rotating both.
Is the heat the same in both?
Yes - both classes run in the same 96–99°F infrared room. Infrared warms your body from the inside out rather than heating the air around you.
Try either one - first class is free.
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