Any type of exercise burns calories. The biggest key is that you burn more calories than you consume - that's how you burn fat!
With that in mind, both high-intensity interval training and low-intensity steady-state training can help you lose weight, as long as you’re moderating your calorie intake and making sure you burn enough calories.
But there is evidence to suggest that high-intensity interval training is more effective for weight loss. This could be due to the ability to burn more calories in less time as the heart rate rises and falls.