How much time can skipping rope help with weight loss

Jumping rope for weight loss is recommended to last for 20-40 minutes each time, 3-5 times a week. Skipping rope belongs to high-intensity aerobic exercise, and the duration and frequency have a direct impact on the fat loss effect.

Skipping rope for 20 minutes can burn more calories and promote fat breakdown, but those with insufficient initial physical fitness can be divided into groups to complete it, such as a 5-minute interval and a 1-minute break in each group. As endurance improves, gradually extend the single jump rope time to more than 30 minutes, at which point the body will mobilize more fat for energy supply. Skipping rope three times a week can maintain an increase in basal metabolic rate, and five times can accelerate the weight loss process. When jumping rope, maintaining a heart rate between 60% and 70% of the maximum heart rate, which is about 110-140 beats per minute, results in higher fat burning efficiency. Plastic or wooden flooring with good cushioning should be chosen for the ground, and shock-absorbing sports shoes should be worn to protect the knee joints. Warm up and stretch for 5-10 minutes before and after skipping rope to avoid muscle damage. For those with a larger weight base, it is recommended to start with low-intensity interval jumps to avoid excessive joint load.

Weight loss should be combined with dietary control, and daily calorie intake should be slightly lower than consumption. After skipping rope, supplement high-quality protein such as eggs and milk in moderation to help with muscle repair. Long term adherence to skipping rope and balanced diet usually results in a significant decrease in body fat percentage within 2-3 months. If you experience discomfort such as knee pain or dizziness, you should immediately stop exercising and consult a doctor.