Running and skipping rope belong to aerobic exercise and can be done every day. Aerobic means that the body can do more than 40 minutes of exercise, run to exercise the lungs and legs, and jump rope to exercise the legs and waist.
Why did you say it would take more than 40 minutes? Because the body consumes water 20 minutes before exercise, sugar 30 minutes later, and finally fat.
To keep fit, stand on one leg and add internal push-ups (that is, push-ups can strengthen the chest muscles, arms and waist, and the more your arms lean on your hips, the better the effect). As for the intensity, the first lap of every exercise is exhausted, and then rest 1 minute. Generally, the body is very tired at this time. Strengthening the body in a short time can only break through the physical limit, and the second lap is the same as the first lap. Every time you make one more, you can have a strong body one day earlier, and the third lap is the time to break through. At this time, your body is extremely tired. Now every time you do one more, you can do a few more push-ups in a few days, and you should focus on exercising your waist and do three laps a day, which is the same as push-ups.
The above is just exercise. If you want to have 8 abdominal muscles, you can go to Youku and search for some 8- 12-minute abdominal exercise videos. Those will do.
Do it every other day. For example, do push-ups and sit-ups today, and don't do other sports tomorrow. Let the muscles have time to recover, which is called long muscle time.
You can ask me if you want a fitness plan. The above just tells you something about fitness. Fitness program is a comprehensive exercise for the body. Diet and exercise should be greatly improved.