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Monday, November 4, 2013. How many calories can you really burn in an hour of exercise? Are the claims that you can burn 1,000 calories per hour actually a reality? This calorie burn was 1 hour of stairs using 10 pound dumbbells and a resistance band. The AVERAGE person doing an endurance activity burns about 100 calories every 10 minutes adding up to 600 calories per hour. Certainly there are variables like your weight, the intensity and your metabolism that are all factors in the final outcome, however;.