"Ready Set Go Fitness" is a great book by Phil Cambell that I read many years ago. It focuses on the "Sprint 8" protocol. This is where a person does a 30-second sprint (running, biking, elliptical, etc.) and then moves at a low-intensity pace for 90 seconds. This is one round, and the idea is to build up to 8 rounds, hence, Sprint 8.
A new study has been released testing the Sprint 8 protocol. The study has not been published yet, to my knowledge, but it can be found here. The study involved 11 middle-aged adults, so granted it is a small sample.
Overall, the results are just staggering. In only 8 weeks, subjects had amazing results across many indicators. Average weight "only" dropped by 9.6 pounds, but there was a massive shift between body fat and muscle. Based on the body fat measures, the average subject lost 23.8 pounds of fat. They also gained 14.2 pounds of muscle. If these results are replicated in future studies, this would represent one of the most effective diet/exercise interventions ever.
Compare this result to the recent two-year study that contrasted a low-fat diet to a low-carbohydrate diet. On average, participants from either group lost 9 pounds of fat but also 5 pounds of lean mass over this two-year period.
Of course, the Sprint 8 study was only 8 weeks, and not two years, but if you look at other studies you see that weight loss from exercise is often better maintained than weight loss from diet alone.
Near the end of the below video, Phil Campbell discusses how they are extending the 8-week study to 6 months, and that the results appear to be even better.