Nowadays, people take help of gym, diet plan and expensive fitness programs to lose weight, but a very easy and effective exercise is often ignored – jumping rope. This is a high-intensity cardio workout, which helps in burning more calories in less time. However, many people have a question in their mind that how many times and for how long should they jump rope in a day so that the weight decreases rapidly and the body does not get harmed. It is very important to know the right method and right time, because excessive or wrong exercise can cause harm instead of benefit.

To lose weight, initially it is enough to jump rope for 10 to 15 minutes daily. If you are a beginner, instead of jumping continuously, do it in small sets, like jumping for 1–2 minutes, then take a break of 30 seconds. Gradually increase your stamina and take the time to 20 to 30 minutes. According to experts, jumping rope for 20 minutes can burn about 200 to 300 calories, which proves helpful in weight loss. Doing this at least 4–5 days a week can give better results.

It is also very important to adopt correct technique while jumping rope. Always wear light and comfortable shoes so that there is not much pressure on the knees and ankles. While jumping, instead of hitting the entire foot on the ground, jump lightly on the toes. Keep your back straight and the abdominal muscles slightly tight. Do not try to jump too fast in the beginning, as this can cause shortness of breath and fatigue quickly. Gradually increasing your speed and time is a safe and effective way.

Also, it is not advisable to jump rope on an empty stomach or immediately after a heavy meal. It is better to workout 1–2 hours after having a light breakfast. Before the workout, do a 5-minute warm-up and a cool-down afterwards so that the muscles do not get strained. If you have any problem related to knees, waist or heart, then it is important to consult a doctor first. Jumping rope not only helps in weight loss, but also helps in toning the entire body, increasing stamina and strengthening the heart. This easy workout, done daily and properly, can be helpful in achieving your fitness goal faster.