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
Exercise to Weight Loss at Home — A Practical UK Guide
Home-based exercise is one of the most effective ways to support sustainable weight loss without needing a gym membership. Whether you're looking to shift excess weight or improve your overall health, regular physical activity combined with dietary changes creates the foundation for lasting results. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. This guide covers practical home exercises, how they support weight management UK, and how to combine them with other approaches like prescription weight loss medication for better outcomes.
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.
Best Home Exercises for Weight Loss
The most effective home exercises for weight loss combine cardiovascular activity with resistance training. Cardio burns calories during and after exercise, while resistance work builds muscle, which increases your resting metabolic rate.
- Brisk walking or jogging: 30 minutes can burn 200–300 kcal depending on pace and body weight
- Jump rope: One of the highest calorie-burning activities — up to 300 kcal per 30 minutes
- Bodyweight circuits: Burpees, mountain climbers, and jumping jacks combined for 20–30 minutes
- Strength training: Bodyweight squats, push-ups, lunges — 2–3 times per week builds muscle and supports metabolism
- Dancing or aerobic routines: YouTube-based sessions burn 150–250 kcal per 30 minutes and are enjoyable
- Stair climbing: Using household stairs for intervals is highly effective for lower body and cardio
The key is consistency — aim for at least 30 minutes most days of the week. A sustainable calorie deficit of around 500 kcal per day (through diet and exercise combined) typically results in weight loss of approximately 0.5 kg per week, which aligns with NHS guidance.
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.
Combining Exercise With Diet and Lifestyle
Exercise alone is less effective than exercise combined with dietary changes. The NHS Weight Loss Plan recommends a reduced-calorie diet alongside regular physical activity for best results. For some people, prescription weight loss medication alongside exercise and diet can accelerate progress — options like GLP-1 weight loss injections such as Wegovy or Mounjaro (tirzepatide) work by reducing appetite, making it easier to maintain a calorie deficit.
Track your progress using our free progress tracker to monitor both weight changes and exercise consistency. Calculate your BMI using our free BMI calculator to understand your starting point, then set realistic goals. Small, sustainable changes — adding 10 minutes of daily movement and reducing snacks — often outperform drastic approaches. Combine home exercise with adequate sleep, stress management, and hydration for optimal weight management results.
- 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 can I burn doing home exercise?
Calorie burn depends on exercise type, intensity, and body weight. Moderate cardio burns 200–400 kcal per 30 minutes; high-intensity circuits burn 250–500 kcal. Resistance training burns 150–300 kcal per session. Combined with diet, creating a 500 kcal deficit per day supports weight loss of around 0.5 kg weekly.
Do I need equipment for home weight loss exercises?
No. Effective home workouts use bodyweight only — squats, push-ups, lunges, and planks are all free and require no equipment. Resistance bands (under £10) add variety. Consistency matters more than equipment.
Can exercise alone cause weight loss without dieting?
Exercise alone can support weight loss, but dietary changes are usually necessary for significant results. Exercise typically burns 300–500 kcal per session; creating a larger deficit through diet is often more achievable. Combining both is most effective.
How often should I do home exercises to lose weight?
Aim for at least 150 minutes of moderate cardio per week (NHS recommendation) plus 2–3 strength sessions. This typically means 30–45 minutes, most days. Consistency over intensity matters — starting with 3 days per week and building up is sustainable.
Can prescription weight loss injections replace exercise?
No. Prescription medications like Wegovy work best alongside exercise and diet, not instead of them. They reduce appetite, making it easier to maintain a calorie deficit while you exercise. Your GP can advise if prescription weight loss medication is suitable for you.
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.