When done with proper technique, jumping rope is easier on the joints than running. It's also inherently plyometric and pretty much becomes an interval workout by default. Plus, you can do cool steps and tricks with the rope. Of course, you do whack yourself a few times with the rope learning the tricks, but it beats tricks with running for overall safety. While I think free running (parkour) is awesome, the potential for injury there is whole lot higher.
Anyhow, I managed to play around with my camera's video features. You can see what a typical rope workout looks like for me.
Round 1: Warmup
Round 2: Speed things up a little.
Round 3: Double unders
Round 4: One more speed round