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
Cardio Exercise Routine For Weight Loss
Cardiovascular exercise is one of the most effective ways to support weight loss when combined with a reduced-calorie diet. A sustainable cardio routine can help you burn calories, improve heart health, and build fitness levels over time. Whether you're starting your weight management journey or looking to enhance existing efforts, understanding how to structure cardio exercise is essential for achieving lasting results. This guide covers evidence-based cardio approaches aligned with NHS weight loss guidance.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
Effective Cardio Routines For Weight Loss
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults aiming to improve health and support weight management. A sustainable cardio routine for weight loss typically combines steady-state cardio with interval training. Steady-state cardio (walking, jogging, cycling at a consistent pace) is accessible and can be maintained for longer periods. High-intensity interval training (HIIT) alternates short bursts of intense effort with recovery periods, burning more calories in less time.
For most people, a balanced weekly structure works best: three sessions of moderate cardio (30–45 minutes each) and one to two HIIT sessions (20–30 minutes). This approach supports calorie expenditure whilst allowing adequate recovery. Use our free BMI calculator above to establish your current health baseline, then combine your cardio routine with a reduced-calorie diet for optimal results. Remember, sustainable weight loss requires approximately 500 calories daily deficit for roughly 0.5 kg per week loss.
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.
Cardio Types And Calorie Burn
Different cardio activities burn varying amounts of calories depending on intensity and body weight. Walking (moderate pace) burns 200–300 calories per hour. Jogging (6–8 mph) burns 500–700 calories per hour. Cycling (moderate intensity) burns 400–600 calories per hour. Swimming offers full-body engagement burning 400–700 calories per hour. Running (8–10 mph) burns 700–1000 calories per hour. Start with activities you enjoy—consistency matters more than maximum intensity. Combine your cardio routine with balanced nutrition and track progress using our free progress tracker. For people pursuing weight management UK strategies, cardio works synergistically with other approaches including prescription weight loss medication available through NHS services or private assessment.
- 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 often should I do cardio for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity cardio weekly for general health. For weight loss, combine this with strength training twice weekly. Consistency matters more than intensity—a sustainable routine you can maintain long-term is more effective than unsustainable extreme exercise. Allow at least one rest day per week for recovery.
Can cardio alone lead to weight loss?
Cardio burns calories but weight loss requires a calorie deficit achieved through both exercise and reduced calorie intake. Cardio typically burns 300–700 calories per session depending on intensity. Combined with a 300–500 calorie dietary deficit daily, this supports sustainable 0.5–1 kg weekly loss. Cardio is most effective alongside dietary changes.
What's the best cardio type for beginners?
Brisk walking, swimming, and cycling are excellent for beginners—they're low-impact, accessible, and don't require special skills. Start with 20–30 minutes, three times weekly, at a pace where you can hold a conversation. Gradually increase duration and intensity. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions.
How does cardio fit with weight loss medication?
Prescription weight loss medications like Mounjaro and Wegovy work best alongside lifestyle changes including regular cardio and dietary modification. Try our GLP-1 weight loss calculator to explore how medication might fit your overall strategy. Exercise enhances medication effectiveness and improves cardiovascular health independently.
Should I do cardio before or after strength training?
For weight loss, perform strength training first when energy is highest, then cardio afterwards. This order preserves strength-building intensity. However, the most important factor is consistency—choose a sequence you'll maintain regularly. Aim for at least three cardio and two strength sessions weekly alongside balanced nutrition for optimal 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.