The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
7 Day Weight Loss Workout — A Practical Guide
A structured 7-day workout plan can be an effective part of a sustainable weight loss strategy, but exercise works best alongside dietary changes and lifestyle improvements. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults, combined with strength training twice weekly. This guide explains how to approach a 7-day weight loss workout safely, what to expect, and how exercise fits into the broader picture of weight management in the UK.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
How a 7 Day Weight Loss Workout Works
A 7-day weight loss workout combines cardiovascular exercise, resistance training, and recovery days to support calorie expenditure and metabolic health. Weight loss happens when you create a calorie deficit—burning more energy than you consume—and exercise is one part of this equation. A realistic calorie deficit is around 500 kcal per day, which typically results in losing approximately 0.5 kg per week according to NHS guidance.
Effective 7-day workout plans typically include:
- 3–4 days of moderate-intensity cardio (brisk walking, running, cycling)
- 2 days of resistance or strength training
- 1–2 rest or light activity days
Exercise alone rarely achieves significant weight loss without dietary changes. A reduced-calorie diet combined with regular activity is more effective than either approach alone. You can use our free BMI calculator above to check your current weight category and track progress over time.
Clinically BackedWeight Loss
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Creating a Safe and Sustainable 7 Day Workout Plan
Before starting any new exercise programme, especially if you're currently inactive or have existing health conditions, consult your GP. A sustainable 7-day plan should match your current fitness level and gradually increase intensity over weeks, not days.
Key principles for safe weight loss workouts:
- Start at a manageable intensity—you should be able to hold a conversation during moderate activity
- Include warm-up and cool-down periods of 5–10 minutes
- Stay hydrated and eat balanced meals around your workouts
- Allow adequate sleep (7–9 hours nightly)
- Progress gradually—avoid sudden large jumps in duration or intensity
Track your progress using our free progress tracker to monitor weight changes alongside your exercise routine, helping you identify what works best for sustainable weight management.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Can I lose weight in 7 days with exercise alone?
Modest weight loss in 7 days is possible through increased activity and reduced calorie intake, but sustainable weight loss requires ongoing changes to both diet and exercise. The NHS recommends aiming for 0.5–1 kg per week as a safe, achievable rate. Seven days is too short to judge long-term effectiveness—consistency over weeks and months matters more.
How much exercise do I need for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity activity weekly, plus resistance training twice weekly. However, weight loss depends primarily on creating a calorie deficit through diet—exercise enhances results but cannot compensate for high calorie intake. A combination of exercise and dietary changes is most effective.
What's the difference between weight loss exercise and fitness exercise?
Both use the same movements, but weight loss workouts emphasise consistency and calorie expenditure over weeks, while fitness training may focus on strength or endurance goals. For weight management, the goal is sustainable activity that fits your lifestyle and creates a modest calorie deficit alongside healthy eating habits.
Is it safe to exercise every day for 7 days without rest?
Most people benefit from at least 1–2 rest days per week to allow recovery and prevent injury or burnout. The NHS recommends spreading activity across the week rather than intense daily exercise. Rest days are when your body adapts and strengthens—they're essential for sustainable long-term weight management.
Does exercise work better than diet for weight loss?
Diet is the primary driver of weight loss—you cannot out-exercise a poor diet. However, combining regular exercise with reduced-calorie eating is more effective than either alone. Exercise supports weight loss, improves cardiovascular health, and helps maintain muscle mass during weight loss.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.