How fast do you want? The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. For example, jogging, mountain climbing, brisk walking, ball games, swimming and so on. It's best to finish each exercise continuously at a time and don't stop halfway, it will make you burn. If you choose to jump rope, you can jump once in the morning for half an hour each time. Don't jump fast, but jump continuously to burn fat to the maximum extent and achieve the goal of losing weight.