The formula 👇 Sprint Interval Training (SIT) is one of the most effective (and underused) forms of cardio for midlife women. Here's how to do it: Here’s the simple SIT formula: 1️⃣ Warm up: 3–5 minutes 2️⃣ Sprints: 10–30 seconds of max effort (e.g., sprinting steps, spin bike, battle ropes, ski erg) — whatever will get your heart rate up to over 85% of your max heart rate 3️⃣ Recover: 2–5 minutes (standing and catching your breath is fine!) 4️⃣ Repeat: 2–3 rounds to start, building up to 5–6 5️

BeFiT Intensity: HIIT with Weights Workout- Scott Herman

Peak runoff using the rational method (2) | Hydrology