I like to include JUMPING ROPE in my training sessions and as an interval exercise routine that definitely gets the heart rate up and burns calories. I think 7-10 minutes non-stop is really challenging and intensive.
Here is an article from ACE which supports my belief:
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2688&category=1#.T1yKzTJG5Jk.facebook
