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
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Best Aerobic Exercise for Weight Loss
Aerobic exercise is one of the most effective ways to support weight loss and improve cardiovascular health. Whether you're walking, running, cycling, or swimming, regular aerobic activity burns calories and builds fitness. Combined with a reduced-calorie diet and proper nutrition, aerobic exercise can help you achieve meaningful, sustainable weight loss. The NHS recommends at least 150 minutes of moderate aerobic activity per week for adults. This guide explores which aerobic exercises work best, how much you need to do, and how to combine exercise with other weight management approaches for optimal results.
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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.
Most Effective Aerobic Exercises for Weight Loss
The best aerobic exercises for weight loss are those you'll do consistently and that match your fitness level. Running or jogging burns approximately 600–900 calories per hour depending on intensity and body weight, making it highly effective. Cycling (stationary or outdoor) burns 400–800 calories per hour with lower joint impact. Swimming engages multiple muscle groups and burns 400–700 calories per hour while being gentle on joints. Brisk walking at 4–5 mph burns 250–400 calories per hour and is accessible for most fitness levels. Rowing combines cardiovascular and strength benefits, burning 500–800 calories per hour. High-intensity interval training (HIIT) alternates intense effort with recovery periods, maximising calorie burn in shorter timeframes. The NHS recommends 150 minutes of moderate-intensity aerobic activity weekly—equivalent to brisk walking or cycling—or 75 minutes of vigorous activity like running. Individual calorie burn varies based on age, weight, fitness level, and metabolism.
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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.
Combining Aerobic Exercise with Weight Management
Aerobic exercise alone supports weight loss, but combining it with a reduced-calorie diet produces better results. The general principle is that a calorie deficit of approximately 500 calories daily leads to losing about 0.5 kg per week. Exercise contributes to this deficit through calories burned during activity. For sustainable weight management, aim for consistency over intensity—30 minutes of walking five times per week is more effective long-term than sporadic intense sessions. Track your progress using our free progress tracker to monitor both activity and weight changes. If you're considering weight management approaches, calculate your BMI using our free BMI calculator to understand your baseline health status. For some adults, weight loss medication like GLP-1 injections (Mounjaro or Wegovy) may be recommended alongside lifestyle changes. Try our GLP-1 weight loss calculator to explore potential outcomes with prescription medication. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions.
- 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.
How many calories does aerobic exercise burn?
Calorie burn depends on the exercise type, intensity, duration, and body weight. Running burns approximately 600–900 calories per hour, cycling 400–800, swimming 400–700, and brisk walking 250–400 calories per hour. Heavier individuals burn more calories doing the same activity. Use a fitness tracker or speak to your GP for personalised estimates.
How often should I do aerobic exercise to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week (such as brisk walking or steady cycling) for health benefits. For weight loss, consistency matters more than intensity. Spread activity throughout the week—for example, 30 minutes five times per week—rather than occasional intense sessions.
Is aerobic exercise better than strength training for weight loss?
Both are beneficial. Aerobic exercise burns calories during activity, while strength training builds muscle mass, which increases resting metabolic rate. Combining both—150 minutes of aerobic activity plus muscle-strengthening exercises twice weekly—produces the best weight loss and health outcomes according to NHS guidance.
Can I lose weight with aerobic exercise alone without dieting?
Aerobic exercise supports weight loss but works best alongside a reduced-calorie diet. Losing weight through exercise alone requires very high activity volumes. A calorie deficit of approximately 500 calories daily (through diet and exercise combined) typically produces sustainable loss of 0.5 kg per week.
What if I have joint problems—which aerobic exercise is safest?
Low-impact aerobic exercises are gentler on joints. Swimming and water aerobics provide excellent cardiovascular benefits with minimal joint stress. Cycling (especially stationary bikes) is also low-impact. Walking is accessible but higher-impact than swimming. Always consult your GP before starting exercise if you have joint concerns or existing health conditions.
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.