No exercise at noon. If you start to exercise and jump rope at 5 pm, 100 people can't burn fat at all, and they can't keep a speed, because people's muscles are adaptable. If you keep a speed, your fat will adapt and stop burning, so you must jump fast and slow. In this way, you jump seven minutes faster and three minutes slower. This is a group, jump 5 groups. Then you can eat, don't go on a diet, eat as much as you can. You don't have to exercise at night. Don't stop before losing weight, you can reduce the amount of exercise, because once you stop, you will rebound and lose weight for a while.
I used to work in a gym. These are all given by professional fitness instructors. I hope I can help you.
The most important thing to lose weight is the method. If you can, you can do some anaerobic exercise after skipping rope. This is fitness equipment.