Skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at about the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger.

Exercise Plan 2: Bicycle

Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.

Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.

Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.

Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.

Fat burning value: 240 calories/hour.

Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports.

Exercise Plan 3: Jogging/Walking

Suitable for people: suitable for all people. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus.

Sports equipment: sportswear, running shoes.

Sports expenses: none; If you are not picky, asphalt road can be your playground.

Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.

Fat burning value: jogging: 420 calories/hour; Walking: 240 calories/hour.

Sports evaluation: low investment, high income, but the key is persistence.