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
Best Cardio Exercises For Weight Loss
Cardiovascular exercise is one of the most effective ways to support weight loss when combined with a healthy diet and lifestyle changes. Whether you're aiming for sustainable weight management or working with prescription weight loss medication, regular cardio can help increase calorie expenditure, improve heart health, and boost overall fitness. This guide covers the best cardio options for UK adults, from running and cycling to swimming and high-intensity interval training, with practical advice on how to get started safely.
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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.
Top Cardio Exercises For Effective Weight Loss
The most effective cardio exercises for weight loss are those you can sustain consistently over time. Running or jogging (outdoor or treadmill) burns approximately 400–600 calories per hour depending on pace and body weight, making it highly efficient for creating the calorie deficit needed for weight loss. Cycling (outdoor or stationary) offers a lower-impact alternative, burning 300–500 calories per hour whilst being gentler on joints. Swimming combines cardiovascular benefits with full-body muscle engagement, burning 400–550 calories per hour and providing excellent support for those carrying excess weight.
High-intensity interval training (HIIT) alternates short bursts of intense effort with recovery periods, maximising calorie burn in shorter timeframes—studies show HIIT can burn 25–30% more calories than steady-state cardio. Brisk walking remains underrated; at a pace of 5–6 km/h, it burns 250–350 calories per hour and is accessible for most fitness levels. Rowing engages multiple muscle groups and burns 400–600 calories per hour. The NHS emphasizes consistency over intensity—aim for at least 150 minutes of moderate-intensity cardio weekly, or 75 minutes of vigorous cardio, spread across several days.
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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 Cardio With Weight Management Strategy
Cardio alone is most effective when paired with a balanced diet and lifestyle changes. For UK adults managing their weight, creating a calorie deficit of approximately 500 kcal per day typically results in sustainable loss of around 0.5 kg per week. Calculate your personal BMI and healthy weight range using our free BMI calculator above to understand your starting point. If you're considering prescription weight loss medication as part of your weight management plan, remember that medications like GLP-1 injections are designed to work alongside increased physical activity, not replace it. Our GLP-1 weight loss calculator can help you understand potential outcomes when combining medication with exercise and diet changes.
Start with a cardio routine you enjoy and can maintain long-term. Beginners should aim for 3–4 sessions per week of 30–45 minutes, gradually building intensity over weeks. Track your progress using our free progress tracker to monitor both weight changes and fitness improvements over time.
- 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 much cardio do I need for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity cardio per week (such as brisk walking or steady cycling) or 75 minutes of vigorous cardio (running or HIIT). This can be spread across 5 days. Weight loss also requires a calorie deficit through diet—cardio alone typically burns 300–600 calories per session depending on the exercise.
Is HIIT better than steady cardio for weight loss?
Both are effective. HIIT burns more calories per minute and may boost metabolism slightly longer after exercise. However, steady-state cardio is often more sustainable long-term and less intense on joints. The best cardio for you is the one you'll do consistently. Combining both types throughout the week offers optimal benefits.
Can I lose weight with just cardio, or do I need diet changes too?
Cardio alone is rarely sufficient for sustainable weight loss. Weight loss requires a calorie deficit, which typically demands both increased activity and dietary changes. The NHS recommends combining regular exercise with a balanced, reduced-calorie diet for the best results. Aim for approximately 500 kcal daily deficit to lose around 0.5 kg per week safely.
Is it safe to start intense cardio as an overweight adult?
Yes, but start gradually. Low-impact options like brisk walking, cycling, or swimming are excellent starting points if you're carrying excess weight, as they protect your joints. Begin with 20–30 minutes, 3 times per week, and build up over 4–6 weeks. Always speak to your GP if you have existing health conditions before starting a new exercise programme.
How does cardio work with weight loss medications like Wegovy?
Prescription weight loss medications like Wegovy (semaglutide) work by reducing appetite and supporting feelings of fullness. They're designed to work alongside lifestyle changes, including regular cardio and a healthy diet—not instead of them. Exercise supports overall health, cardiovascular fitness, and sustainable weight loss outcomes. Your prescriber will advise how to combine medication with physical activity safely.
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.