How much skipping rope can achieve weight loss in a day

Jumping rope for weight loss is recommended to jump 1000-3000 times a day, and the specific number of times should be adjusted according to individual physical fitness and weight loss goals. Skipping rope belongs to high-intensity intermittent exercise, and the weight loss effect is closely related to the duration, intensity, and frequency of exercise. For beginners or those with a large weight base, they can start with 500-1000 times a day and complete it in 3-5 groups. Each group should rest for 30 seconds to 1 minute at intervals, and gradually increase to 2000-3000 times after adaptation. If the medium weight population focuses on weight loss, it is recommended to continue skipping rope for 20-30 minutes a day, equivalent to 1500-2500 times, and maintain a heart rate in the range of 60% -70% of maximum heart rate (calculation formula: 220- age). When jumping rope, keep your knees slightly bent and your forefoot on the ground to avoid joint injuries. If combined with dietary control, maintaining a daily calorie deficit of 300-500 calories can have a more significant weight loss effect through skipping rope. Overweight individuals or those with knee joint problems can switch to low impact jumping or alternate aerobic exercises such as brisk walking and swimming.

Before and after skipping rope, it is necessary to fully warm up and stretch, choose sports shoes with good cushioning, and level the ground. If discomfort such as knee pain and dizziness occurs, stop immediately and consult a doctor. It is recommended to schedule 1-2 days of rest per week, combined with strength training to improve basal metabolic rate. Long term persistence can achieve stable weight loss effects.