Sprints are definitely a good way to increase your base metabolic rate (burn some fat) while maintaining muscle mass. There are studies that show it is leaps and bounds ahead of steady state cardio in terms of maintaining muscle mass and burning fat.
Not sure about natural HGH production though. So I can't comment on that.
I would still reccomend them for you though as they are a great addition to a good weights workout.
IW
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