The following are all equivalent for the purposes of substituting one aerobic movement for another:

• 200m Run
• 200m Row
• 500m Bike (Echo, Assault Bike, or Bike Erg)
• 100 Double Unders
• 200-300 Single Unders (depending on your ability and time)
• 200m Ski
• 60 Jumping Jacks
• 40 Beast to Alternating Leg Through

These conversion charts will also help when converting meters to calories or movements from one time domain to another: