This article is directed toward women but the information is useful for anyone.

http://www.bodybyscience.net/home.html/?page_id=301

To paraphrase: High intensity anaerobic exercise can be very useful for fat loss. Not because it burns calories, but because it depletes glycogen in the muscles. When glycogen is depleted in the muscles they become more insulin sensitive, which results in lower blood glucose, lower insulin, lower hepatic IR, lower triglycerides and more fat being mobilized out of fat cells. Women especially could find this useful because their muscle mass is smaller than men's to begin with, so increases can make a big difference.

What it's done for me so far: After losing about 60 pounds on VLC, I've been stalled for few years. Over the past year or so my weight creeped back up from a low of 160 to 180. I recently tried the Drs Eades "6 week cure" diet, which resulted in a quick 10 pound loss (probably from eliminating alcohol) back down to 170 but I hit the wall again. A month ago I discovered Body by Science, read the book and was inspired to give it a try. Four 10-12 minute workouts later I'm still 170 but I've dropped a size in jeans and my strength has increased so I must trading fat for muscle mass. Not bad for 45 minutes of exercise and no dietary change.

I highly recommend the book, especially for the detailed explanations of cellular and endocrine processes related to exercise (I find understanding the scientific basis motivational), but if you want to try out the protocol without buying the book, the articles and videos on the site have plenty of information.