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Tips: This fat loss plan is relatively light and suitable for students, girls, and middle school students. Reference for elderly friends.

Note: In the first week of training, the jumping height should not exceed 3 cm. This allows the legs and hips to absorb the impact and quickly adapt to its impact. Each exercise includes a jump rope, so tie the jump rope around your waist during exercise or place it where you will return.

Warm up

1st to 3rd minutes: sprinting (80 to 100 meters per minute).

4th minute: Stop, then take two big steps to the left and squat. Then step back to the right and do it for 1 minute.

Minute 5: Walk on your heels without toes touching the ground to strengthen the muscles in front of the tibia and avoid tibia pain. Swing your arms naturally when walking.

Running/skipping

6th to 7th minute: Medium stride running (speed is about 130 meters per minute, or 50 seconds of running 100 meters).

8th to 9th minute: Pick up the skipping rope and start running and jumping. If beginners are not familiar with this kind of rope running, they can jump on the spot first, and then slowly try to run.

10th minute: Intermediate running (at the speed of 100 meters for 50 seconds) for 1 minute without skipping. If you feel tired during this period, you can switch from running to walking.

Jump square

11th minute: Put your legs together, jump up, and the landing point forms a diamond-shaped square, first forward, then right, backward, left, and then forward. Swing your arms to assist jumping. First jump for 16 groups in a clockwise direction, then jump for 16 groups in the opposite direction.

12th to 14th minutes: Intermediate running (running at a speed of 40 or 50 seconds for 100 meters).

15th minute: Repeat the square jump exercise.

Split-legged puppet jump

16th minute: a. Do 25 sets of puppet jumps, with your hands extended horizontally and your legs spread apart. b. Jump up with your feet crossed (right foot crossed in front of your left foot) and your arms crossed in front of your chest; then switch to your left foot and crossed in front of your right foot.

Minutes 17 to 19: Jog with long strides, very slowly, like slow motion. When running, try to pull your hind legs forward and jump far away (doing this will help exercise your gluteal muscles.)

20th minute: Repeat the puppet jump.

Do stretching and relaxation exercises while walking for 5 to 10 minutes as a way to rest and relax.