Day 1 week: adaptation period: day 1 day. Jump rope 200 times, the next day. Jump rope 300 times, the third day. Jump rope 500 times+10 opening and closing jump, Day4. Mid-week break+15 opening and closing gaps, day 5. Skip 65438+. Skipping Tips: Remember to wear comfortable sneakers and sports bras to skip rope. Remember to warm up and stretch before skipping rope. Skipping rope and jumping/lifting legs can cross-cycle.

Week 2: consolidation period: Day 1. Jump 700 times, the next day. Jump rope 900 times, the third day. Skipping rope 1 100 times +20 leg lifts, Day4. Mid-week break +20 start and end jumps, day 5. Skip 1300 times+.

Week 3: rising period: Day 1. Skipping rope 1000, the next day. Skipping rope 1400, day 3. Skipping rope 1700 +20 leg lifts, day 4. Mid-week break +20 start jumps, day 5. Skipping rope 2000.

Week four: sprint period: Day 1. Jump rope 2000 times, the next day. Jump rope 2500 times, the third day. Jump rope 3000 times +20 leg lifts, day 4. Mid-week break +20 start and end jumps, day 5. Jump rope 3500 times +20 leg lifts, day 6. Jump rope 4000 times+.

Precautions for skipping rope challenge: 1. Skipping rope can choose a time period with high metabolism, such as 4-5 pm. You'd better wear comfortable sports shoes when skipping rope, and don't jump barefoot. 3. Girls must wear comfortable sports bras. 4. The obese population has a large base (body mass index >; 28) Skipping rope is not recommended to avoid knee injury. 5. Stay up late/stay up late, or don't jump rope after other high-intensity exercises. 6. While skipping rope, try to ensure a balanced diet to lose weight faster.