As you build up endurance and coordination, increase
the time you spend
in jumping sets. An example is
to complete
six sets of three minutes with
a 60-second rest in between sets.
You must burn more calories than you consume over a period of time. Every pound of weight loss requires you to create a deficit of 3,500 calories. Cardiovascular activities, like jumping rope, increase the number of calories you burn. According to MayoClinic.