Are MMA workouts good for cardio, burning fat etc?

because I usually only go for jogs, go on my punching bag, shadow box and some bodyweight exercises. but I was wondering what are the advantages of these MMA workouts? like do they burn fat etc? and is it ok for a non martial artist to do these? although I did do MMA for a while, kickboxing and boxing but got bored of them. when my fitness improves I'm gonna pick up a martial art again...but my cardio is very bad