Sweat

SWEAT

Martial-Arts HIIT & Adaptive Combat Training

By Daniel Alan Baker

MOVE • DRILL • CONDITION • ADAPT

Sweat is a customizable martial-arts and MMA-inspired HIIT system designed to combine technical practice with conditioning in one repeatable workout.

The foundation uses 30-second work rounds with only 5–10 seconds between rounds, organized in an easy four-part training grid:

FULL BODY | LEGS | UPPER BODY | CORE / GROUND

Choose drills from the program, substitute techniques from your own martial-arts background, or combine both. The goal isn’t unnecessary complexity—it’s consistent movement, technical repetition, conditioning, and gradual progression.

Inside you’ll find:

• A customizable martial-arts HIIT framework

• The four-category workout grid

• Martial-arts and MMA exercise options

• Footwork, striking, defensive movement, takedown-related movement, and ground-mobility drills

• 30-, 60-, and 90-second progression options

• Endurance, strength, strength-endurance, explosive, and mixed training phases

• Guidance for adapting the system to your own martial art

• A simple daily training log

Some exercises draw from Ving Tsun concepts and Daniel Alan Baker’s personal training, but this is not a Ving Tsun instructional course.

About the author: Daniel Alan Baker is a martial arts champion and combat veteran. He is not presenting himself as a martial arts instructor or Ving Tsun instructor. Sweat is based on his personal training methodology and experience and is intended for educational and general fitness purposes.

Commercial Digital Edition — Version 1.2

PDF • Daniel Alan Baker • 2026

Exercise and martial arts involve inherent risks. Train within your abilities and seek qualified instruction where appropriate.