Sprinting is one of the best total body exercises you can do especially when you don't have a lot of equipment to work with. Max effort acceleration can help build muscle and reduce body fat if paired with proper nutrition even if you're not training for sport.
Few things to keep in mind. 1. Max effort should be max effort! Do not half ass it because they you're just doing cardio. 2. If you're performing max effort sprints for 30 yards, you should be resting for 3-4 minutes in between sprints. If not, again, you're just doing cardio.
3. Do your skill work and warm up properly. Sprinting is taxing on your CNS so technique is key. 4. If possible get someone to time you and record your times week to week. 5. Part of sprinting is force production. This starts in the weightroom. Move max weight with good technique
Sprinting (and training like an athlete) can be a lot of fun if done right. You will be surprised at what you can do.

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