For mma training, what would be a good way to exercise hard but then have rest at the same time?

I was thinking 25"Min's of 1"min sprints, 2"Min's jog/walk every morning, after that exercise muscle groups upper or lower body, abs when ever there not sore. Later in the day kick/punch heavy bag have a friend wear mitts/ arm/leg/ belly guard pads and just do cardio that way as well I was wondering if this would be a good way to exercise?