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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Exercise Regimen For Weight Loss At Home
A structured exercise regimen at home is one of the most effective ways to support weight loss without needing a gym membership. The NHS recommends combining regular physical activity with dietary changes for sustainable weight management in the UK. This guide covers evidence-based home workouts, how much activity you need, and how to combine exercise with other weight management approaches — whether that's lifestyle changes or prescription weight loss medication if appropriate for your circumstances.
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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.
Home Exercise Types That Support Weight Loss
An effective home exercise regimen combines three types of activity: cardiovascular exercise, strength training, and flexibility work. Cardiovascular exercise (walking, jogging, dancing, cycling, jumping jacks) burns calories during the workout and increases heart rate. Strength training (bodyweight exercises, dumbbells, resistance bands) builds muscle, which increases your resting metabolic rate — meaning you burn more calories even at rest. Flexibility and balance work (yoga, stretching) supports recovery and joint health.
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week (like brisk walking) or 75 minutes of vigorous-intensity activity (like running or high-intensity circuit training), plus muscle-strengthening activities on 2 or more days per week. You can split this into shorter sessions — even 10–15 minute workouts add up throughout the day.
- Moderate-intensity exercise: You can talk but not sing (brisk walking, steady cycling, dancing)
- Vigorous-intensity exercise: You cannot say more than a few words (running, HIIT, circuit training)
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.
Structuring Your Home Workout Week
A balanced weekly regimen might include 3–4 days of cardio (20–30 minutes each), 2 days of strength training (20–30 minutes each), and daily stretching or gentle movement. You don't need equipment — bodyweight exercises like push-ups, squats, lunges, and planks are highly effective. For measuring progress, use our free progress tracker to log your workouts and weight changes over time.
Weight loss also depends on calorie intake. A calorie deficit of approximately 500 kcal per day typically results in a loss of 0.5 kg per week. Exercise alone without dietary changes is slower — combining both approaches delivers better results. For some people in the UK, GLP-1 weight loss medication may support this process alongside exercise and diet changes. Calculate your projected weight loss using our free GLP-1 weight loss calculator.
- 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 weight can I lose with a home exercise regimen alone?
Weight loss from exercise depends on intensity, duration, and your diet. The NHS recommends 150 minutes of moderate-intensity activity per week. Without dietary changes, expect slower progress — typically 0.25–0.5 kg per week. Combining exercise with a calorie deficit of 500 kcal per day accelerates results to approximately 0.5–1 kg per week.
What's the best home exercise for weight loss?
High-intensity interval training (HIIT) and brisk walking or jogging burn calories efficiently. Strength training builds muscle, which increases your resting metabolic rate. A mix of both — 3–4 days cardio and 2 days strength — is most effective. Consistency matters more than intensity.
How long before I see weight loss results from home exercise?
Most people notice changes in 3–4 weeks: improved energy and fitness first, then visible weight loss. Using our free BMI calculator and weight converter, you can track your health metrics alongside workout progress. Results vary based on diet, starting weight, and exercise consistency.
Can I lose weight with home exercise if I'm very overweight?
Yes, but start gradually. Low-impact activities (walking, swimming, cycling) are easier on joints. Build up to 150 minutes per week as the NHS recommends. If you have health concerns, consult your GP. For some UK adults, prescription weight loss medication alongside exercise and diet may be recommended by your GP or a specialist.
Should I combine home exercise with weight loss medication like Mounjaro or Wegovy?
Yes. Prescription weight loss medications like Mounjaro (tirzepatide) and Wegovy (semaglutide) are designed to work alongside exercise and dietary changes — not replace them. Clinical trials showed best results when medication was combined with reduced-calorie diet and increased physical activity. Your prescriber will explain this.
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.