If you're just wanting to cut some fat, interval training is your friend. You can use any type of cardio equipment, any type of sports court, or any type of field. If I had more time I'd go more in depth, but for now Google High-Intensity Interval Training (HIIT). The theory is simple, and you can tailor it to your schedule or demands.
well, i looked it up and saw a chart giving an example, so i tried it today. Might not have done it like you are talking about, but it was different than what i've been doing.
i can't copy and paste the chart so i'll TRY to explain what i did on the treadmil
warm up- 5min, at speed setting 4 for a brisk walk or very slow run.
for 1min- ran at speed setting 10
for 4min- ran at speed setting 5
for 1min- ran at speed setting 10 (this time not so easy)
for 4min- ran at speed setting 5 (difficult time getting my breathing down)
cool down- started at speed setting 4 and slowly went down for the rest of the 20min.
No real problems during the sprinting sesion, it was the breathing for the first 2min after that, that was making me second guess doing this lol