Is it better to run/jog long distances or sprint to tone up?

If you want to lose weight, get a lean midsection I know it involves ab exercises and more importantly diet. When it comes to the cardio aspect of your plan though, is it better to run long distances or to do a series of sprints? I thought I read somewhere about about a workout doing 4 40 yard sprints back and forth between two cones would burn more and help tone you up more than just running miles at a steady pace, but that the long distance running would give you better stamina where as the sprints would give you more muscle/definition.