Sports clinics/research/trainers/practical application would suggest different forms of interval training. Including the Tabata protocol. All geared for short burst of max physical effort, followed by even shorter pauses and than another burst of effort again. As 20 seconds effort-10 second pause-20 second effort-etc. Continuing the pattern from 4 to 8 cycled per workout. Each interval workout lasting between 2 to 3 and one half minutes max. And having 2 to 4 training interval sessions a week. Excellent fat burning abilities while holding on to (or even gaining) muscle mass.
Not for everyone (nothing really is) because of the brutal pace of the workouts when people first start this intense type of training. But can be worth the time of those who wish to approach a workout with serious intent. Easy to do a complete search on interval or Tabata protocol for more detailed information.
Cal apply very well to medium sprints. Football players do a version of these. Good variety of exercises like Squats, DL's, SLDL (great choice for me), lungs's, step-ups,spinning, etc. Even punching a heavy bag. Good Luck.
