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 Exercises for Weight Loss
Cardiovascular exercise is one of the most effective ways to support weight loss and improve your overall health. Cardio burns calories, strengthens your heart, and helps create the calorie deficit needed for sustainable weight management. Whether you're looking to lose weight through exercise alone or combining cardio with other weight loss strategies—including prescription weight loss medication if appropriate—understanding which cardio exercises work best can help you achieve your goals. This guide covers the most effective cardio workouts for UK adults, how they support weight loss, and how to build them into a realistic routine.
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.
The Best Cardio Exercises for Weight Loss
High-intensity interval training (HIIT) alternates between short bursts of intense effort and recovery periods. Research shows HIIT can burn more calories in less time than steady-state cardio, and it continues to elevate your metabolic rate after exercise (the "afterburn effect"). Examples include sprint intervals, jumping jacks, burpees, and cycling sprints.
Steady-state cardio includes running, brisk walking, cycling, rowing, and swimming at a moderate intensity you can sustain for 20–60 minutes. These activities burn significant calories and are easier to maintain long-term than high-intensity exercise.
Jogging and running are highly effective for weight loss—a 70kg person burns approximately 500–700 calories per hour running at moderate intensity. Walking, whilst burning fewer calories per hour (~300), is low-impact and sustainable for most people.
- Swimming: excellent low-impact full-body workout, ~400–600 calories/hour
- Cycling: ~400–700 calories/hour depending on intensity
- Rowing: high-intensity, engages major muscle groups, ~500–800 calories/hour
- Jump rope: compact, effective, ~600–800 calories/hour
The best cardio exercise is one you enjoy and will do consistently. Combining different types prevents boredom and reduces injury risk.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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, Calorie Deficit, and Weight Loss
Weight loss occurs when you burn more calories than you consume—a principle called calorie deficit. The NHS recommends losing 0.5–1 kg per week for sustainable, healthy weight loss. This typically requires a daily deficit of 500 calories.
Regular cardio contributes to this deficit by burning calories during and after exercise. However, cardio alone may not be enough for significant weight loss without dietary changes. For many people, combining exercise with reduced calorie intake, and potentially weight loss medication such as GLP-1 injections if clinically appropriate, provides the most effective approach.
Use our free BMI calculator above to assess your current weight in context, and our GLP-1 weight loss calculator to explore how prescription weight loss medication might support your goals alongside cardio and diet. A prescriber can assess whether weight loss medication is suitable for you following a clinical 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 much cardio should I do per week for weight loss?
The NHS and health authorities recommend at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous cardio. For weight loss specifically, 200–300 minutes per week alongside a reduced-calorie diet is often more effective. Start with what's sustainable for you and increase gradually.
Is cardio alone enough to lose weight?
Cardio alone can contribute to weight loss, but combining exercise with dietary changes is more effective. A calorie deficit from both diet and exercise typically produces better results than exercise alone. For significant weight loss, lifestyle changes alongside professional support—such as an NHS weight management programme or prescription medication—often works best.
Which cardio burns the most calories?
High-intensity activities like running, rowing, and HIIT burn the most calories per hour (500–800+ calories). However, the "best" cardio is the one you'll do consistently. Steady-state activities like brisk walking or cycling, whilst burning fewer calories per hour, are sustainable long-term and still effective for weight loss when combined with dietary changes.
Can I lose weight with just walking?
Yes, walking can support weight loss, especially combined with a reduced-calorie diet. A 70kg person burns approximately 300 calories per hour walking briskly. Walking is low-impact, sustainable, and easier to maintain long-term than high-intensity exercise, making it an excellent starting point if you're new to regular cardio.
What if prescription weight loss medication is part of my plan?
If your GP has referred you for weight loss medication such as Mounjaro or Wegovy, cardio remains valuable. These GLP-1 medications work alongside lifestyle changes—diet and exercise—not instead of them. Combining medication with regular cardio and a reduced-calorie diet maximises results. Always discuss your exercise plan with your prescriber or GP.
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.