Tabata (Dr Tabata... Japanese Olympic/sports clinic) is one of the most effective methods of losing fat while maintaining muscle mass. 20 seconds of intense effort followed by a 10 second pause. Any where from 6 to 8 such cycles. No rest between cycles. When sprinting for 20 seconds, pause for 10 seconds which does not mean jogging (self defeating). Either have a complete rest in place or a very slow walk. Can do Tabata hitting a heavy bag, stair running, bodyweight squats,pushups, dips, etc.
Tabata is only one of many interval training protocols. In which lifting can blend in very well. BB's, DB's, Kettle Bells, machines, etc. Any interval system is an outstanding stamina (endurance+strength) program. From experience I would have to rate Tabata #1. Just my view, that's all.
Might also consider the old PHA system, an excellent method of reducing body fat while retaining muscle mass. And gaining unbelievable stamina.
