So you’re doing your daily workout and are now ready to take things up a notch. Cocoa, an ESSENCE.com reader recently asked resident blogger Lynya Floyd how she could burn 700 calories per workout, which would equal 3,500 calories a week or one -pound of weight loss. Floyd helps Cocoa find the right workout to help burn 700 calories and then some. Here’s how you can join in on the fun as well: Hey Ladies! So I saw a post from Cocoa on one of last week’s blogs wanting to know how to lose 700 calories in one workout. I’m guessing this is because 700 x 5 days a week equals 3,500 or 1 pound of weight lost. First, let me say that I don’t recommend doing this on the regular unless you’re in amazing shape or training for a big race. Sure, I absolutely love it when the treadmill tells me that my 6-mile run has burned off a Cinnabon. (Yes, ladies. I read they’re 730 calories. Makes them a little less sweet, huh?). But that much working out on the regular will take a toll on your body. And if you’re not used to working out that hard you may get injured. That being said, I did some research for you, girl, and found some options: 1. Pick Up A Racquet Last summer, I tried out Cardio Tennis, which touts that you can burn up to 600 calories per session. Because you’re not just swinging at balls, you’re also running sprints and drills, I can believe it. And you don’t have to be a member of a club to play. I know that’s 100 calories shy of what you wanted, so you’ll have to add a one-mile run on at the beginning or end. 2. Pop In A DVD If you’re into working out at home, check out Jari Love’s “Get Extremely Ripped 1,000” DVD. Yes, you read that right. Its high-intensity, interval-training moves promise to help you burn 1,000 calories in a one-hour workout. All you need is a set of weights and the will to push it! You can see a clip here. 3. Punch It Out Another 1k workout comes straight to you from L.A. Boxing, which will leave you breathless. I know because I road-tested this class where you’ll strap on real boxing gloves to punch and kick your way through moves on a heavy bag. Then the gloves come off for jumping rope, push ups, sit-ups and more in this total body workout. 4. Put On Your Running Shoes If you’re into running, going long will burn major calories. One calculator I found online says you can multiply your weight x .63 in order to figure out how many calories you burn per mile. So a 155-pound woman will burn 97 calories and hour and need to run seven miles. Please note: This formula is more complex than what you’ll find on your treadmill. 5. Split Up Workouts Try burning a few hundred calories in the morning and the evening by biking, rollerblading, walking or jogging to work. Then head to the gym on your lunch hour or pull out a workout DVD when you get home for the remaining 300-500 calories. 6. Use Little-Known Machines The Versa-Climber–a likely dusty machine in a corner of your gym, can get you to the 700-calorie mark after an hour of working out. . . If you can last that long. The climbing motion it simulates gives you a heart-pounding total-body workout. Have any of you tried these workouts? Or do you know of other high-calorie-burning sweat sessions? Post a comment here and share your insider tips! Alright, ladies. Stay healthy. I’ll catch up with you later in the week where I’ll share MUCH EASIER ways to cut 700 calories out of your day. Oh, and I’m sticking to my sit-up challenge. I’ve done 40 so far! 200 Here I Come! Read More: