Interval training or jogging?

[Jun Fan]

When I started cardio I'd just jog around for half an hour or so.
After a year or so I started to use interval training (basically just sprint-jog-sprint-jog).
I'm in pretty good shape (11% fat RHR 60bpm), but I'd like to take it up a notch.
Does anyone have any experience in which of these methods is more effective for improving fitness? I prefer interval training as you can have a hard workout in less time, but am unsure whether jogging long distance would be more effective.
Also, I'd like to start skipping rope. I;ve heard that 10 mins skipping can be the equivalent of 30 mins jogging. Any truth behind this?
Appreciate any feedback....

[Maxetai]

When I started cardio I'd just jog around for half an hour or so.
After a year or so I started to use interval training (basically just sprint-jog-sprint-jog).
I'm in pretty good shape (11% fat RHR 60bpm), but I'd like to take it up a notch.
Does anyone have any experience in which of these methods is more effective for improving fitness? I prefer interval training as you can have a hard workout in less time, but am unsure whether jogging long distance would be more effective.
Also, I'd like to start skipping rope. I;ve heard that 10 mins skipping can be the equivalent of 30 mins jogging. Any truth behind this?
Appreciate any feedback....

-Stick with interval training. For the same amount of time of HIIT (High Intensive Interval Training) vs. Jogging there's no comparison that HIIT is superior, especially for Martial Artists.

-As far as skipping (Jumping) rope; yes you heard correctly! It's far superior to jogging as you also develop other traits like timing and coordination. Yes, 10 minutes of skipping rope being equivalent to 30 minutes of jogging sounds about right. Skipping rope is arguably one of the single best exercises one can perform!
Get the rope with the weighted handles and you get a light upper body workout also!