<?xml version="1.0" encoding="UTF-8"?>
<urlset xmlns="http://www.sitemaps.org/schemas/sitemap/0.9" xmlns:video="http://www.google.com/schemas/sitemap-video/1.1">
  <url>
    <loc>https://heightwaist.com/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>1.0</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/army-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.9</priority>
    <video:video>
      <video:thumbnail_loc>https://heightwaist.com/resources/army-whtr-measurement-guide-poster.jpg</video:thumbnail_loc>
      <video:title>How to Perform Army WHtR Measurements Correctly</video:title>
      <video:description>An 80-second vertical video about Army WHtR preparation, waist measurement, rounding, calculation, and confirmation requirements.</video:description>
      <video:content_loc>https://heightwaist.com/resources/army-whtr-measurement-guide-vertical.mp4</video:content_loc>
      <video:duration>80</video:duration>
      <video:publication_date>2026-07-29</video:publication_date>
    </video:video>
  </url>
  <url>
    <loc>https://heightwaist.com/navy-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.9</priority>
    <video:video>
      <video:thumbnail_loc>https://heightwaist.com/resources/navy-whtr-measurement-guide-poster.jpg</video:thumbnail_loc>
      <video:title>How to Perform Navy WHtR Measurements Correctly</video:title>
      <video:description>A 64-second vertical video about current Navy WHtR height and waist measurement, repeat readings, rounding, and Step 1 calculation.</video:description>
      <video:content_loc>https://heightwaist.com/resources/navy-whtr-measurement-guide-vertical.mp4</video:content_loc>
      <video:duration>64</video:duration>
      <video:publication_date>2026-07-29</video:publication_date>
    </video:video>
  </url>
  <url>
    <loc>https://heightwaist.com/air-force-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.9</priority>
    <video:video>
      <video:thumbnail_loc>https://heightwaist.com/resources/air-force-whtr-measurement-guide-poster.jpg</video:thumbnail_loc>
      <video:title>How to Perform Air Force WHtR Measurements Correctly</video:title>
      <video:description>A 44-second vertical video about Air Force WHtR waist measurement, calculation, and the less-than-0.55 standard.</video:description>
      <video:content_loc>https://heightwaist.com/resources/air-force-whtr-measurement-guide-vertical.mp4</video:content_loc>
      <video:duration>44</video:duration>
      <video:publication_date>2026-07-29</video:publication_date>
    </video:video>
  </url>
  <url>
    <loc>https://heightwaist.com/marine-corps-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.9</priority>
    <video:video>
      <video:thumbnail_loc>https://heightwaist.com/resources/marine-corps-whtr-measurement-guide-poster.jpg</video:thumbnail_loc>
      <video:title>How to Perform Marine Corps WHtR Measurements Correctly</video:title>
      <video:description>A 42-second vertical video about Marine Corps WHtR waist measurement, repeat readings, rounding, calculation, and the 0.52 standard.</video:description>
      <video:content_loc>https://heightwaist.com/resources/marine-corps-whtr-measurement-guide-vertical.mp4</video:content_loc>
      <video:duration>42</video:duration>
      <video:publication_date>2026-07-29</video:publication_date>
    </video:video>
  </url>
  <url>
    <loc>https://heightwaist.com/space-force-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.9</priority>
    <video:video>
      <video:thumbnail_loc>https://heightwaist.com/resources/space-force-whtr-measurement-guide-poster.jpg</video:thumbnail_loc>
      <video:title>How to Perform Space Force WHtR Measurements Correctly</video:title>
      <video:description>A 57-second vertical video about official Space Force WHtR waist measurement, three-reading average, calculation, and truncation.</video:description>
      <video:content_loc>https://heightwaist.com/resources/space-force-whtr-measurement-guide-vertical.mp4</video:content_loc>
      <video:duration>57</video:duration>
      <video:publication_date>2026-07-29</video:publication_date>
    </video:video>
  </url>
  <url>
    <loc>https://heightwaist.com/coast-guard-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.9</priority>
    <video:video>
      <video:thumbnail_loc>https://heightwaist.com/resources/coast-guard-whtr-measurement-guide-poster.jpg</video:thumbnail_loc>
      <video:title>Coast Guard WHtR Informational Measurement Guide</video:title>
      <video:description>A 54-second vertical informational WHtR guide for Coast Guard members, with a clear distinction from the official Coast Guard Body Composition Program.</video:description>
      <video:content_loc>https://heightwaist.com/resources/coast-guard-whtr-measurement-guide-vertical.mp4</video:content_loc>
      <video:duration>54</video:duration>
      <video:publication_date>2026-07-29</video:publication_date>
    </video:video>
  </url>
  <url>
    <loc>https://heightwaist.com/amp/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/amp/navy-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/amp/air-force-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/amp/marine-corps-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/amp/space-force-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/amp/coast-guard-whtr/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/privacy-security</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>monthly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/privacy-security/amp/</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/resources/da-form-5500-army-body-composition-screening-july-2026.pdf</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.9</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/resources/navpers-6110-10-navy-official-body-composition-assessment-score-sheet-december-2025.pdf</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.9</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/resources/daf-form-108-air-force-space-force-fitness-education-intervention-march-2026.pdf</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.9</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/resources/uscg-record-of-body-composition-screening-form-2019.pdf</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/resources/army-body-composition-program-faq-2026.pdf</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.8</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/resources/army-body-composition-program-infographic-2026.jpg</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/ai.json</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/openapi.json</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/api/standards</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.6</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/api/compliance</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/api/ai/calculate</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/llms.txt</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.7</priority>
  </url>
  <url>
    <loc>https://heightwaist.com/llms-full.txt</loc>
    <lastmod>2026-07-29</lastmod>
    <changefreq>weekly</changefreq>
    <priority>0.7</priority>
  </url>
</urlset>
