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 Schedule For Weight Loss At Home
Creating an effective exercise schedule at home is one of the most accessible ways to support sustainable weight loss. You don't need expensive gym membership or fancy equipment — consistent, moderate activity combined with healthy eating habits can help you lose weight steadily and keep it off. This guide covers practical home exercise routines backed by NHS weight management guidance, helping you build a schedule that fits your lifestyle and supports your nhs weight loss goals.
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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.
Building A Home Exercise Schedule That Works
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, combined with muscle-strengthening exercises on 2 or more days. Moderate intensity means you can talk but not sing during activity. For weight loss specifically, consistency matters more than intensity — a sustainable routine you'll actually follow beats occasional hard efforts.
A practical home schedule might look like:
- Monday, Wednesday, Friday: 30–40 minutes brisk walking, cycling, or dancing
- Tuesday, Thursday: 20–30 minutes bodyweight exercises (squats, push-ups, planks, lunges)
- Saturday: 45–60 minutes activity you enjoy (walking, swimming, or online exercise class)
- Sunday: Rest or light stretching
To lose weight at a healthy rate of 0.5–1 kg per week, combine this schedule with a modest calorie deficit through diet. Use our BMI calculator to understand your current weight status, and track your progress over time to see what works for you.
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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.
Making Exercise Part Of Your Weight Loss Plan
Exercise alone rarely produces major weight loss — the equation is roughly 80% diet, 20% exercise. However, regular activity supports weight loss by boosting metabolism, preserving muscle mass during weight loss, and improving mental health. It also strengthens your heart, improves blood pressure, and reduces type 2 diabetes risk.
If you're considering prescription weight loss medication, exercise becomes even more valuable. GLP-1 weight loss injections like Mounjaro and Wegovy work best alongside regular activity and reduced-calorie eating. Our GLP-1 weight loss calculator can help you understand how medication combined with lifestyle changes might support your goals. Whatever approach you choose, start gradually and build consistency — even 15 minutes daily is better than sporadic intense bursts.
- 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 exercise do I need to lose weight at home?
The NHS recommends 150 minutes of moderate-intensity aerobic activity weekly, plus muscle work twice weekly. For weight loss, consistency matters most. Start with what you can sustain — even 30 minutes most days combined with a modest calorie deficit supports steady loss of around 0.5–1 kg per week.
Can I lose weight with exercise alone?
Exercise supports weight loss but diet is the dominant factor — roughly clinically studied weight loss comes from calorie deficit through eating habits. Exercise preserves muscle, boosts metabolism, and improves health outcomes, but should be combined with nutritional changes for meaningful results.
What home exercises burn the most calories?
High-intensity activities like dancing, jumping rope, and brisk walking burn more calories per minute. However, any activity sustained consistently — including steady walking, swimming, or online exercise classes — supports weight loss when combined with healthy eating. Choose activities you enjoy so you'll stick with them.
Should I exercise if I'm taking weight loss medication?
Yes. Prescription weight loss medications like Mounjaro and Wegovy work best alongside regular exercise and reduced-calorie eating. Exercise preserves muscle mass during weight loss, improves cardiovascular health, and enhances mental wellbeing — all important alongside medication treatment.
How long before I see weight loss results from exercise?
With consistent exercise and calorie deficit, most people notice measurable changes within 4–6 weeks. Weight loss is gradual by design — aiming for 0.5–1 kg per week is sustainable. Track progress using our free progress tracker to stay motivated over the weeks and months ahead.
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.