Good morning, if it's not something that you do regularly there are fewer exercises better than sprinting what ever your goals.  Fat burning, muscle power, or improved fitness, sprinting ticks all of these boxes like no other activity.

Try this:

100m Sprint - 60 seconds rest- repeat x 4

200m Sprint- 2 mins rest- repeat x 4

400m sprint 3 mins rest repeat x 4 

Ed Ley 'Personal Training Bristol' Absolute Health