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 Workouts For Weight Loss
Cardio exercise is one of the most effective ways to create a calorie deficit and support sustainable weight loss. The best cardio workouts combine consistency, intensity, and personal sustainability — meaning exercise you'll actually stick with long-term. This guide covers evidence-based cardio approaches for UK adults, how they contribute to weight management, and when to combine cardio with other weight loss strategies including prescription medication if recommended by your GP.
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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.
Types of Cardio That Work for Weight Loss
The most effective cardio workouts for weight management fall into three categories: steady-state cardio, interval training, and low-impact options.
- Running or fast walking: Burns 300–600 calories per hour depending on intensity and body weight. Accessible for most fitness levels and requires no equipment.
- Cycling (outdoor or stationary): Low-impact option burning 250–500 calories per hour. Easier on joints, making it sustainable long-term.
- High-intensity interval training (HIIT): Alternating intense effort with recovery periods. Burns calories efficiently in shorter timeframes (20–30 minutes) and boosts metabolism for hours post-exercise.
- Swimming: Full-body, low-impact workout burning 300–500 calories per hour. Particularly good for those with joint problems or arthritis.
- Rowing: Engages multiple muscle groups, burning 400–600 calories per hour with minimal joint stress.
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. This could be 30 minutes, 5 days a week, or distributed across the week in shorter sessions. Consistency matters more than intensity for sustainable weight 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.
Combining Cardio With Weight Loss Support
Cardio exercise alone creates a calorie deficit, but research shows that combining exercise with dietary changes delivers better results — and faster. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week through a combination of reduced-calorie diet and increased physical activity.
For those who find weight loss challenging despite consistent cardio and dietary changes, prescription weight loss medication may be an option. If your GP has assessed you as eligible, medications like GLP-1 weight loss injections work by reducing appetite and supporting feeling fuller on smaller portions — allowing your cardio routine to work synergistically with medical support. Use our free GLP-1 weight loss calculator to explore potential outcomes if this option is recommended for you. Always discuss any weight management plan, including exercise intensity changes, with your GP first.
- 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 cardio burn per week?
This depends on the type and intensity of cardio. Running 30 minutes daily burns approximately 2,100–4,200 calories weekly. Cycling burns 1,750–3,500 weekly. Swimming burns 2,100–3,500 weekly. Use our free BMI calculator to establish your baseline, then track progress weekly to see what works for your body.
Is cardio better than strength training for weight loss?
Both are effective. Cardio burns calories during exercise; strength training builds muscle, which increases resting metabolism. The NHS recommends combining both: 150 minutes of moderate cardio plus muscle-strengthening activities twice weekly for optimal health and sustainable weight loss.
Can I lose weight with cardio alone?
Yes, but combined approaches work better. Weight loss requires a calorie deficit — cardio creates this through energy expenditure. However, adding dietary changes (roughly 500 kcal daily deficit) and strength training accelerates results and improves outcomes long-term.
How long before cardio shows weight loss results?
Initial changes appear within 2–4 weeks if combined with reduced-calorie intake. Visible body composition changes typically show within 6–8 weeks of consistent effort. Remember, scales don't show everything — use our progress tracker to log multiple metrics including how clothes fit and energy levels.
Is HIIT or steady cardio better for weight loss?
Both work. HIIT burns calories efficiently in shorter time, boosting metabolism post-exercise. Steady-state cardio is more sustainable long-term and easier to maintain weekly. Choose based on your fitness level and what you'll stick with — consistency beats intensity for lasting results.
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.