Interval training is good for losing excess body fat. Interval training is better than continuous exercise at increasing VO2 max and increasing metabolism even after the workout is over. Personally, I used to lose weight like crazy doing continuous exercises, but I quickly reached a point where my body adapted, and I stopped seeing the benefit from it. I tried increasing the intensity and it only worked for a month. I increased the length but soon the workout came into conflict with other things. I started interval and sprint training, cut my workout time by three quarters, and finally, I saw the results return. I got down to 215lb. from 235lb. without dieting, only interval training. I did it in a month and a half.
As a side note; I added to my get up squat jump. I mixed it with an eight-count bodybuilder. Start standing, bend down and put your hands on the deck, jump your feet back to push-up position, do a push-up, jump your feet to your hands, stand up, squat, jump, bend your knees and roll on to your back, sit-up, standup, squat, jump, and do it again. You can't really use weigh for this exercise unless you use a weight vest, but it is a great thing anyway.