The first week: skipping rope every day 15 minutes, 200 jumps each time.

Week 2: Skip rope for 20 minutes every day, with 400 jumps each time.

Week 3: Skip rope for 25 minutes every day, with 600 jumps each time.

Week 4: Jump rope for 30 minutes every day, with 800 jumps each time.

Week 5: Jump rope for 35 minutes every day, each time 1000.

Week 6: Jump rope for 40 minutes every day, each time 1200.

Week 7: Skip rope for 45 minutes every day, each time 1400.

Week 8: Skip rope for 50 minutes every day, each time 1600.

Precautions:

1. You should consult your doctor before starting any new exercise program.

You should wear suitable sports shoes and comfortable sportswear when skipping rope.

3. Do warm-up exercises before skipping rope to prevent muscle strain.

Do some stretching exercises after skipping rope to help muscles recover.

5. In terms of diet, it is necessary to maintain a balanced diet and avoid excessive calorie intake.