In between sets on the Bosu we did intervals of cardio on the floor. The instructor timed us for either 30, 60, or 90 seconds, depending on the activity. Some of the cardio exercises we did were squat jumps, jumping rope, jumping lunges, skaters, and jumping jacks. Lots of plyometrics. The intensity of the cardio intervals didn't compare to what I do in my boot camp class but they were still good. In fact, the class wasn't as intense as any of my other workouts - boot camp, studio cycle, running, or the elliptical; however, I've learned that there's more to a good workout than burning lots of calories and having a high heart rate. (Yoga taught me that.) Using the Bosu should help me improve my balance and my core strength - two things that I don't work on nearly enough - and better balance and a stronger core should help improve my running and cycling performance.
Have you ever used a Bosu? What do you do to strengthen your core?