Sprinting for you would be a fantastic HIIT workout. GREAT for fatburning. You can find all kinds of structured workout plans online for free. I particularly like Stack.com. Go to the articles tab and it’s all forms of lifting, diet, and lifestyle articles. Can search for anything. Also has Forums for like minded.
All the work I posted is for my 12 yr old. He?s hockey and football. Undersized so he has to be quick and explosive. We started a basic fundamental lifting program with a certified trainer at a local gym. Moderate weight, but more focused on ingraining the proper education and form so when those natural hormones kick in he?s already ready to take off. Most of the sprinting we do is related to first step quickness. First 3 strides in hockey. Explosion off the line for football. Usually 10-20 yards. Plenty of rest between reps. Sometimes we add resistance in the form of weight vest, parachute, or work on a fair graded hill. We work plyometrics with jumping drills - box jumps, depth jumps, broad jumps, vertical jumps. And also work agility ladder and cone drills.