Either 5 3 minute rounds with excercises and a little stretch inbetween or 3 3 minute tounds. We use it for a warm up but helps with fitness and coordination.
Increases co-ordination, enhances conditioning, strengthens the calves and its fun. I like to use it as a warm up or as part of a circuit. http://www.rossboxing.com/thegym/thegym26.htm [ame="http://www.youtube.com/watch?v=MD3uicAYtdw"][/ame]
great for footwork, must mix it up though, move forwards and backwards while skipping from foot to foot
i use main mainly these days a warm up. especially before circuits i try to get there a good half hour early and start skipping and doing some stretching and rotations by the time the class comes along whilst everyone else is running around to warm up im warm enough to go full throttle for the next 45 mins. like the above said great to mix it up, i do it in a big sports hall and try to cover as much ground as i can forwards backwards sideways ect ect