Know your calorie equivalents to exercise. Different types of exercise burn calories at various rates. Cycling at 16 kilometres or 10 miles per hour, for one hour, burns 240 calories. If you pedal really fast at an average of 17 miles per hour you’ll burn 720 calories in an hour. Walking 5 kilometres in an hour burns of 260 calories; running 9 kilometres in an hour is equivalent to 600 calories. Cross-country skiing really devours calories at 1400 per hour. Compare these to just standing about when you’ll burn just 100 calories in an hour.