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 Treadmill Workout for Weight Loss
A treadmill is one of the most effective tools for weight loss because it burns significant calories, builds cardiovascular fitness, and is accessible year-round in the UK. To lose weight sustainably, the NHS recommends combining regular physical activity with a reduced-calorie diet and targeting a loss of 0.5 to 1 kg per week. Different treadmill workouts suit different fitness levels and goals—from steady-state jogging to high-intensity interval training (HIIT). This guide covers the best approaches for weight management in the UK, and you can track your progress with our free progress tracker as you build your routine.
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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.
High-Intensity Interval Training (HIIT) for Maximum Calorie Burn
HIIT is one of the most effective treadmill workouts for weight loss because it burns calories both during and after exercise (known as the "afterburn effect"). A typical HIIT session alternates between short bursts of high-intensity running (80–90% max effort) and recovery periods of lower intensity.
- Beginner HIIT: Warm up for 3 minutes, then alternate 30 seconds of faster pace with 90 seconds of recovery pace for 15–20 minutes total
- Intermediate HIIT: Alternate 1 minute of high intensity with 1 minute recovery for 20–30 minutes
- Advanced HIIT: Sprint intervals (2–3 minutes hard effort, 1–2 minutes recovery) repeated 4–6 times
Aim to do HIIT workouts 2–3 times per week, with rest days between sessions. Research shows HIIT can boost your resting metabolic rate and support weight management as part of a broader weight loss strategy, including prescription weight loss medication where clinically appropriate.
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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.
Steady-State and Moderate-Intensity Treadmill Work
Steady-state running—maintaining a consistent, comfortable pace for 30–60 minutes—is excellent for building aerobic fitness and burning calories sustainably. This approach suits people new to running or those who find HIIT too demanding.
- Aim for a pace where you can talk but not sing (roughly 60–70% max effort)
- Build duration gradually—start with 20 minutes and increase by 5 minutes weekly
- Try 3–4 sessions per week with rest days
Combining steady-state running with a calorie deficit of approximately 500 kcal per day (through diet and exercise combined) typically supports a loss of around 0.5 kg per week. Use our BMI calculator to track where you are now, and our GLP-1 weight loss calculator if you're considering prescription weight loss support alongside lifestyle changes.
- 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 a treadmill workout burn?
Calorie burn depends on your body weight, speed, incline, and duration. A 70 kg person jogging at 8 km/h burns roughly 400–500 calories per hour; running at 12 km/h burns 600–700 per hour. HIIT can burn 25–30% more calories in the same time, plus additional calories post-exercise.
How often should I use the treadmill to lose weight?
The NHS recommends at least 150 minutes of moderate activity per week for adults. For weight loss, combine 3–4 treadmill sessions weekly with strength training and flexibility work. Allow rest days to prevent injury and enable recovery.
Should I combine treadmill workouts with diet changes?
Yes. Weight loss requires a calorie deficit, typically around 500 kcal per day for a loss of 0.5–1 kg per week. Treadmill workouts support this deficit, but diet is equally important. Focus on whole foods, adequate protein, and consistent portions.
Can I use a treadmill if I'm overweight and new to exercise?
Yes, but start gradually. Begin with 15–20 minute sessions at a comfortable pace, increasing duration before intensity. Walking is an excellent starting point. Consider consulting your GP before starting a new exercise programme, especially if you have joint concerns or existing health conditions.
Does treadmill running work if I'm taking weight loss medication?
Exercise and prescription weight loss medications like Mounjaro or Wegovy work best together. Clinical trials show stronger results when medication is combined with increased physical activity and reduced-calorie diet. Your prescriber can advise on safe exercise levels for your situation.
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.