if your gonna go with the sprinting then id suggest integrating it in with a longer distance run. in high school my cross country coach/track coach had me run 8 miles a day and during that run i'd sprint the length of distance between telephone poles and after every other pole i'd just slow the pace down to regain breath but never stopping during the run just equivalent of 100 yard dash full sprint then jog then sprint and jog and so forth last 3 miles of the run. you can always start with a shorter distance say 2 miles or 3 and if running at a track can either sprint 220 or 100 yard intermitently through duration of the run. that will definitely strip some fat off.
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