At this point, it's old news: Sprints are good for you. As Men's Health sums up, sprints are better than jogging for weight loss, heart health, and maintaining muscle.
From a practical standpoint, I would add that sprints are a more vital life skill then jogging. Think about it... How many situations can you imagine finding yourself in that would require you to run at a moderate pace for three or more miles? Probably not many. How many situations can you imagine having to run at a high speed for a short time? If you see a child about to walk in front of a car, my guess is you'll sprint, not jog, into action. You may sprint to catch the bus. When possible, one of the best options for avoiding violence is to run away as fast as possible.
So sprinting is a good thing. What spring routine is best? Do a bit of research, and you'll get all sorts of answers. The Polinquin Group has a good rundown of a few options on their website.
One thing that many sprint routines inadequately address is rest periods. Sprinting is tremendously taxing. You need to have recovery time built into your workout. For shorter sprints lasting just 10 or 15 seconds, a good ratio of work to recovery is 1:3. If you sprinted for 15 seconds, you would rest for 45 seconds. And by rest I mean rest. Do nothing more difficult then walk around. No jogging, no push-ups. Rest! If you are really going all out during the sprints, you won't be able to do much more.