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
Full Body Workout Routine for Weight Loss
A full body workout routine is one of the most effective ways to support weight loss alongside a reduced-calorie diet. By working multiple muscle groups in a single session, you build lean muscle, increase calorie burn both during and after exercise, and improve overall fitness. Whether you're managing weight management UK-style through lifestyle changes alone or using additional support like prescription weight loss medication, regular full body exercise is essential for sustainable results. This guide covers evidence-based routines, frequency, intensity, and how fitness fits into a comprehensive weight loss approach.
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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.
Evidence-Based Full Body Workout Structure
An effective full body workout targets major muscle groups in one session: legs, chest, back, shoulders, and core. The NHS recommends adults do at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training twice weekly. A typical full body routine includes: compound exercises (squats, deadlifts, chest presses, rows) that work multiple muscles simultaneously; cardio elements (brief high-intensity intervals or steady-state work); and core stability work. Each session should last 45–60 minutes, performed 3 times weekly with rest days between. This approach maximises calorie expenditure and muscle retention during weight loss, which is crucial because muscle tissue helps maintain metabolic rate. You can track your fitness progress and weight changes together using our free progress tracker to see how exercise and weight management intersect over time.
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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.
Combining Exercise with Weight Loss Support
Regular full body workouts are most effective when combined with a reduced-calorie diet—evidence shows sustainable weight loss UK requires both elements. For many people, nhs weight loss programmes emphasise lifestyle change as the first step. However, if you're eligible for prescription weight loss medication like Mounjaro or Wegovy, exercise becomes even more important: these GLP-1 weight loss injections work by reducing appetite, but exercise protects muscle mass and enhances cardiovascular benefits. Our GLP-1 weight loss calculator can help you understand realistic outcomes when combining medication with fitness. Starting with moderate intensity and building gradually reduces injury risk and improves adherence. Set realistic goals: losing 0.5–1 kg weekly alongside consistent exercise is sustainable and achievable.
- 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 a full body workout routine for weight loss?
The NHS recommends strength training at least twice weekly, plus 150 minutes of moderate aerobic activity. A full body routine 3 times per week (with rest days between) is ideal for weight loss, allowing recovery and preventing overtraining. This frequency maximises calorie burn and muscle retention.
What's the best time to exercise for weight loss?
Exercise at whichever time you'll do consistently—consistency matters more than timing. Some evidence suggests morning exercise may boost metabolism, but any regular activity supporting your weight management UK goals is beneficial. Track your progress with our free tool to see what works for you.
Can I do full body workouts if I'm taking weight loss medication?
Yes—exercise is recommended alongside prescription weight loss medication. Weight loss injections like Mounjaro or Wegovy reduce appetite, but exercise protects muscle mass and enhances cardiovascular benefits. Always start gradually and discuss your fitness plan with your prescriber or GP.
How many calories does a full body workout burn?
A 60-minute full body session typically burns 300–500 kcal depending on intensity, body weight, and fitness level. Combined with a reduced-calorie diet, this supports the 500 kcal daily deficit needed for sustainable 0.5 kg weekly weight loss.
Do I need to change my diet if I'm doing full body workouts?
Yes—exercise alone is rarely sufficient for significant weight loss. You'll need a calorie deficit through diet, plus regular exercise, for optimal results. Using our BMI calculator and weight converter helps you set realistic targets aligned with NHS healthy weight ranges.
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.